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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
My team:
Rockwall Aquatic Masters ("RAM")

  1. Tues Oct. 18

    by , October 18th, 2016 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- 5 swim, 5 kick
    200 EZ

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

    Total: 2950


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


    I'm feeling sore and tired. I suspect that it is because I haven't had a full recovery week since the third week of August. My body always starts to protest if train too long without a meet to rest for. I've also had a little bit of Stewartitis the last few weeks -- waking up for awhile in the middle of the night. I usually just read an actual book. I'm a dinosaur -- haven't switched to reading books on my iPad.
    Categories
    Swim Workouts
  2. Monday Oct 17

    by , October 17th, 2016 at 07:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull

    2 rounds: 4 x 25 burst + cruise @ :45 + 50/100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    16 x 25 IM order @ 100 pace @ :40
    50 EZ
    12 x 25 IM order @ 100 pace @ :40
    50 EZ
    8 x 25 IM order @ 100 pace @ :40
    50 EZ
    4 x 25 IM order @ 100 pace @ :40
    300 EZ

    Total: 2900


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


    I survived Homecoming on Saturday. But I was up so late for the afterparty at our house (Mr. Fort can't stay up) and we had brunch for all the girls in the party who slept over at our house on Sunday am (Mr. Fort running with another Homecoming dad), that I was beat the rest of the day. I still felt beat today. Fort Son is in town and I had to hit the grocery etc., so I only went to LA Fitness.

    I finally got around to entering the Sprint Classic:
    Swim Meet Events

    Event
    Number
    Sex Distance Stroke Time
    5 Women 50 SCY Fly 0:26.50
    13 Women 100 SCY IM 1:03.50
    19 Women 50 SCY Back 0:28.00
    23 Women 25 SCY Fly 0:12.00
    25 Women 25 SCY Back 0:12.96
    27 Women 25 SCY Breast 0:15.00
    29 Women 25 SCY Free 0:11.90


    I think my body is looking forward to a few days of rest. Not sure why, my flog suggests that I could have trained harder the last month ... I could really use a massage.
    Categories
    Swim Workouts
  3. Thurs-Fri Oct. 13-14

    by , October 15th, 2016 at 12:09 PM (The FAF AFAP Digest)

    Thursday: Drylands

    rehab ex
    captains chair leg raises, 2 x 20
    hip thrusters, 45 x 3 x 15
    good mornings, 85 x 3 x 5
    kneeling cable crunches ? x 3 x 10
    explosive leg extensions, 05 x 3 x 15
    straight arm dips, 90 x 3 x 15
    rear delt flys, 80 x 3 x 8
    russian twists on incline bench, 2-3 x 3 x 25
    glute isolator, 50 x 3 x 5 each leg
    hip abductor 110 x 3 x 5

    1000 EZ in the pool after



    Friday: Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
    10 x 25 kick w/fins @ :30 (did about 5 bursts)
    50 EZ

    Main set:

    This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

    3 rounds:
    1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
    1 x 100 EZ (did 125 EZ)
    1 x 75 fast (did IM, fly-back-breast)
    1 x 75 EZ
    1 x 50 fast @ around 95% (did fly-back)
    1 x 50 EZ
    1 x 25 fast (breast)
    1 x 125 EZ

    250 EZ

    Total:


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


    At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

    Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
  4. Tues-Wed Oct. 11-12

    by , October 13th, 2016 at 12:00 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:156
    100 EZ

    6 x (25 AFAP + 75 EZ)
    100 EZ

    2 rounds:
    1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 100 EZ

    6 x 25 no breath free @ :45
    50 EZ

    Total: 2750



    Wed: Swim/SCY @ Pitt

    Warm up:

    600 various (got in little early)
    100 scull
    8 x 50 various, I did 5 of them burst + cruise
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    2 x 200 IM @ 3:40
    -- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2
    4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace)
    8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp)
    8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 back free (did back @ 100 pace) @ 1:00
    8 x 25 fast back @ :45 (did 100 pace, 15-16s)
    1 x 200 EZ

    Total: 3600


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


    My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.
    Categories
    Swim Workouts
  5. Fri-Sun Oct. 7-9

    by , October 9th, 2016 at 10:28 PM (The FAF AFAP Digest)


    Friday:


    Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


    Swim/SCY @ Pitt

    Warm up:


    450 various
    assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 rounds:
    1 x 25 AFAP kick @ :45
    1 x 25 AFAP swim @ :45 (same kick and stroke)
    1 x 75 EZ @ 1:30
    -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
    R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
    R5-6 = all EZ
    R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
    R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
    R11-12 = all EZ

    -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ at end

    Total: 2700



    Saturday:

    Drylands (since such a short session on Friday)

    rehab ex
    russian twists on incline, 25 x 3 x 25
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 5
    med ball slams, 3 x 5
    good mornings, 80 x 3 x 5
    explosive leg extensions, 105 x 3 x 25
    straight arm dips, 90 x 3 x 15
    dragon flags (ouch), 5

    Swim/SCY/Solo: 1500 EZ




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main set: fave IM set w/fins

    16 x 25 IM order @ 100 pace @ :45
    :45 rest
    12 x 25 IM order @ 100 pace @ :45
    :45 rest
    8 x 25 IM order @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    Total: 2050



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


    I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
  6. Wed Oct 5

    by , October 6th, 2016 at 05:42 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    450 various
    12 x 50, supposed to be 25 stroke + 25 choice, but I mixed in kicking
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x 25 single arm fly drill @ :45
    8 x 50 @ 200 pace @ 1:05 odds = fly, evens = choice
    -- I did these odds = fast backstroke kick @ 100 pace, evens = EZ
    100 EZ

    6 x 25 breast drills @ :45
    8 x 50 @ 200 pace @ 1:05, odds = breast, evens = choice
    -- too hard an interval for me. I did 12 x 25 breast @ 100 pace trying to hold 17 high @ :45 or so
    100 EZ

    6 x 25 back drill @ :45
    -- I did these backstroke, first time I've done backstroke without fins
    8 x 50 @ 200 pace @ 1:05, odds = back, evens = choice
    -- interval too hard for me
    -- I did them all at 200 pace (imaginary for me), odds = free, evens = flutter kick w/fins
    100 EZ

    10 x 25 no breath free w/fins @ :45 (workout was over early but I added these)
    50 EZ

    Total: 3450


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


    I heard the Rowdy meet was cancelled bc of the hurricane. I feel sorry for anyone that may have tapered for it! I was busy all day today, so I'll have to do a double with weights and Pitt tomorrow.
    Categories
    Swim Workouts
  7. Tues Oct 4

    by , October 5th, 2016 at 11:58 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull

    20 x 25 burst SDK to 25m then cruise @ 1:00ish
    250 EZ

    6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM)
    1 x 50 @ 100 pace
    :15 rest
    1 x 50 @ 100 pace
    1 x 200 EZ

    50 EZ

    Total: 3200


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


    The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.

    Updated October 5th, 2016 at 03:25 PM by The Fortress

    Categories
    Swim Workouts
  8. Fri-Sun, Sept 30-Oct 2

    by , October 2nd, 2016 at 09:48 PM (The FAF AFAP Digest)


    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various (I was late and only got in 350, horrendous traffic)
    8 x 50 kick, no fins @ 1:05
    -- I used this set as more warm up and did some swim, drills, kick, UWs
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 x 25 IM order @ :45
    -- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
    50 EZ

    6 x (50 AFAP kick + 50 EZ) @ 3:00
    -- this was billed as a "perfect set for me"
    -- haha, I actually require much more rest for all out 50s
    I did:
    1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

    1 x 100 EZ

    16 x 25 sprint @ 1:15
    -- haha, this is not enuf rest for me either
    -- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
    200 EZ

    Total: 2550



    Saturday: Drylands & Swim

    rehab ex
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    hip thruster, 35 x 3 x 15
    barbell floor wiper, 30 x 3 x 15
    extreme angle squat on stacked steps w/DB, 50 x 4 x 8
    dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
    renegade rows w/15 lb DBs, 3 x 15
    captains chair leg raises, 3 x 125
    good mornings, 80 x 3 x 5
    straight arm dips, 90 x 3 x 20
    bicep curl negatrives w/15 lb DBs, 2 x 10
    knee tuck jumps, 5

    1500 EZ in pool after



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 30m off the blocks, AFAP to 15 m then cruise back
    -- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
    200 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
    -- 3 fly, 4 free, 3 breast
    -- not quite ready for fast backstroke yet ...
    100 EZ

    3 x 25 off blocks w/chute
    -- 15 fast SDKs to about 12.5y , cruise back
    50 EZ

    4 x 25 w/chute @ 1:10
    100 EZ

    Total: 2575


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


    I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

    Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

    I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

    Can anyone tell me how to add a custom block to the right side of my blog?
  9. Tues-Thurs, Sept 27-29

    by , September 30th, 2016 at 12:25 PM (The FAF AFAP Digest)
    Tuesday: Drylands & Swim

    rehab ex
    bulgarian split squats w/bar, 20 x 2 x 10 each leg
    bicep curl negatrives, 20 x 3 x 10
    straight arm dips, 90 x 3 x 15
    rear delt fly, 75 x 3 x 8
    resisted standing broad jumps, 2 x 5
    explosive leg extensions, 95 x 3 x 15
    altitude drops w/DBs, 2 x 5
    good mornings, 85 x 4x 5
    knee tic jumps, 2 x 5
    kneeling ab crunches, 80 x 2 x 15
    tricep press (?)

    1700 EZ in pool


    Wed:

    off, traveling, did a few miles on the treadmill at home


    Thursday: Swim/SCY/Solo @ Sewy

    Warmup:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise various @ 1:15
    100 EZ

    6 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds:
    75 @ 100 pace (2 x IM, breast, free)
    125 EZ

    Total: 3250


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


    It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...
  10. Mon Sept 26

    by , September 27th, 2016 at 10:18 AM (The FAF AFAP Digest)
    Saturday:

    Did 30 minutes of drylands and core work


    Sunday:

    off, wasn't feeling well


    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    3 rounds:
    8 x 25, 2 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    Total: 2750



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


    I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
  11. Thurs-Fri Sept 22-23

    by , September 24th, 2016 at 10:11 AM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
    200 EZ

    20 x 25, same as above
    200 EZ

    8 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 2700



    Friday: Swim/SCY @ Sewy Masters

    Warmup:


    550 various
    100 scull

    Main sets:

    8 x 50 @ :50
    -- did back kick w/fins, 20 Y UW

    6 x 50 kick no fins @ 1:10

    6 x 25 shooters @ :45
    50 EZ

    8 x 25, 2x IM order @ 100 pace @ :45
    75 EZ

    6 x (50 AFAP + 100 EZ)
    -- I did odds = AFAP, evens = 100 pace
    75 EZ

    Total: 2850


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


    My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.
    Categories
    Swim Workouts
  12. Tues-Wed Sept 20-21

    by , September 21st, 2016 at 06:46 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCy/Solo @ Sewy

    Warm up:


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

    Main sets:

    10 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

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

    4 x (50 AFAP + 150 EZ)
    100 EZ

    4 x 50 w/slow mo Lochte turn
    100 EZ

    Total: 3000



    Wed: Drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    face pulls, 50 x 3 x 15
    straight arm dips, 75 x 3 x 25
    altitude drops, 2 x 5
    explosive leg extensions, 90 x 3 x 15
    rear delt fly, 60 x 3 x 8
    resisted standing long jumps, 30 x 2 x 5
    donkey kicks, 10
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    TRX single leg squats, 2 x 10 each leg
    squat jumps w/DBs, 2 x 5
    reverse bicep curl, 20 x 3 x 10
    streamline crunches on yoga ball with feet on wall, 2 x 15

    5 miles on treadmill


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


    My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

    With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.
  13. Sat-Sun Sept 17-18

    by , September 18th, 2016 at 07:50 PM (The FAF AFAP Digest)

    Saturday: Drylands


    Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

    3 miles on treadmill



    Sunday: Swim/SCY/Solo @ BP

    Warmup:

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

    Main sets:

    5 x 15m AFAP SDK off the blocks, cruise back
    -- 3 forward, 2 back
    50 EZ

    20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
    -- 16-16 highs
    -- extra :45 rest after #10
    200 EZ

    20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
    -- 13s
    250 EZ

    6 x 25 kick w/chute & fins
    -- 2 flutter, 2 back, 2 dolphin on back
    100 EZ

    Total: 2950



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


    Just the usual stuff ...

    Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

    And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.
  14. Friday Sept 16

    by , September 17th, 2016 at 02:06 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick w/fins, 15 m UW each length @ :55
    6 x 50 kick no fins @ 1:10
    50 EZ

    Main sets:

    8 x 50 pull w/paddles @ :45
    -- no, I did 6 x 50 burst SDK + cruise
    100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00
    1 x 50 fast
    1 x 100 EZ
    -- I did backstroke kick w/fins on these. On the 50s, I did #1-3 15m+ UW each length and #4 EZ. The fast 50s were 22s

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    1 x 100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00 (I did 25 breast @ 100 pace + 25 EZ free)
    1 x 50 fast breast
    1 x 100 EZ

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    200 EZ

    Total: 3650


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


    Another workout, another bunch of kicking and hypoxic work. I think my shoulder is improving slowly, but I don't want to go back to swimming until it feels close to 100%. I was happy with my 25 fast backstroke kicks. I wasn't going all out, and could pretty easily come in on 15. Just some drylands today. It's Mr. Fort's birthday, so we have to celebrate!
    Categories
    Swim Workouts
  15. Wed-Thur, Sept 14-15

    by , September 15th, 2016 at 05:44 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt

    It was breaststroke night at Pitt. I did some of it bc it doesn't seem to hurt my shoulder much, but had to modify quite a bit.

    Warm up:

    400 various
    6 x 50, 15m UW SDK @ 1:10
    6 x 50 breast-free
    50 EZ

    Main sets:

    2 rounds:
    1 x 200, breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast, 1 x 100 EZ
    I did:
    Rd 1: 8 x 25 burst dolphin kick, 1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ
    Rd 2: 8 x 25 power kick to 15m @ 100 pace,1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ

    4 x 100 IM @ 1:55
    -- I did moderate backstroke kick w/fins, went 1:03-4.
    100 EZ

    6 x 25 breast flutter w/fins @ :40
    50 EZ

    2 rounds:
    1 x 100 breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast breast, 1 x 100 EZ
    I did:
    50 breast fast @ 100 pace + 50 EZ, 4 x 25 EZ back kick, 1 x 50 fast breast @ 100 pace, 1 x 150 EZ

    Total: 3300



    Thursday: Swim/SCY/Solo

    600 various
    100 scull
    8 x 25 breast kick w/buoy @ :45
    8 x 25 breast w/narrow kick @ 100ish pace @ :45
    100 EZ
    10 x (25 AFAP kick + 75 EZ)
    100 EZ

    Total: 2300



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


    Shoulder still sore, so more breaststroke and kicking. Another visit to the cryosauna tomorrow. Haven't seen my chiro yet, but prolly should. I keep hoping the pain will go away quickly with all the babying. But these sorts of things never seen to subside as quickly as they appear ...

    Going to do some rehab exercises and then off to open house at Lil Fort's school tonight.
    Categories
    Swim Workouts
  16. Tues Sept 13

    by , September 14th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    rear delt fly, 60 x 3 x 8
    explosive leg extensions, 90 x 3 x 15
    straight arm dips, 75 x 3 x 25
    single leg stand in streamline on bosu, 1:00 each side
    captains chair leg raises, 3 x 15
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 6
    squat jumps w/DBs, 2 x 5
    russian twists on incline, 25 x 3 x 25
    good mornings, 75 x 4 x 5


    1400 EZ swim in pool after


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


    Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.
  17. Sat-Sun Sept 10-11

    by , September 12th, 2016 at 12:57 PM (The FAF AFAP Digest)

    Sat: Drylands


    Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

    Then did 3.5 miles on the treadmill


    Sun: Swim/SCY/Solo @ BP

    Warm up:


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

    Main sets:

    5 x 30m AFAP SDK to 5m & cruise back off the blocks
    100 EZ

    2 x (25 AFAP breast off the blocks + 75 EZ)

    Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
    16 x 25 IM order @ :40-:45
    50 EZ @ 1:0
    12 x 25 IM order @ :45
    50 EZ @ 1:00
    8 x 25 IM order @ :45
    50 EZ @ 1:00
    4 x 25 IM order @ :45
    200 EZ

    Total: 2750


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


    Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).
  18. Fri Sept 9

    by , September 10th, 2016 at 01:03 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up/Transition:

    500 various
    8 x 50 kick w/fins @ :55
    -- did backstroke, UW 12.5+
    12 x 25 something or other @ :40
    -- I did odds = burst SDK to 15m , evens = EZ
    50 EZ

    Mains sets:

    8 x 100 @ some pace @ 1:40
    -- I did 8 x (25 AFAP shooter + 25 EZ)
    100 EZ

    8 x 50 @ 200 pace @ 1:00
    -- I did #1,2,3, 5,6,7 flutter kick with fins & board holding :28, #4 & 8 = EZ
    100 EZ

    6 x 100 @ some pace @ 1:50
    -- I did backstroke kick. Was planning to hold 1:05. But the first one was an easy 1:04, so I bumped the goal time down to 1:01.
    100 EZ

    6 x 50, sprint 35 y @ 1:15
    -- I was so sick of kicking that I decided to try some breaststroke
    -- did 10 x 25 breast @ 100 pace @ :40
    100 EZ

    4 x 25 sprint @ 1:00
    -- no sprint left
    -- did 4 x 25 no breath free
    100 EZ

    Total: 3550


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


    Hmm ... that was a lot of yardage for "sprint" night. My shoulder felt worse yesterday with a familiar dull ache. I really hope it's not tendonitis ... already had a bout of elbow tendonitis this year. It could be that I have a little ice burn. In any event, it feels better today and I hope this trend continues. Obviously, I did a sh*t ton of kicking, again, to rest it.
    Categories
    Swim Workouts
  19. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Wednesday:


    45 minutes of dryland & rehab ex, then


    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000



    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


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


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  20. Labor Day Kicking, Sept 5

    by , September 5th, 2016 at 03:22 PM (The FAF AFAP Digest)
    Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


    Swim/LCM @ Pitt

    Warmup:


    400 various
    300 kick

    Main sets:

    4 x 100 back kick w/fins @ 1:45
    -- descended to 1:13

    800 free (with paddles & some breathing pattern)
    -- Instead, I did
    8 x 50
    odds = stroke @ 100 pace
    evens = EZ back kick
    50 EZ

    8 x 100 back kick w/fins @ 1:45
    -- 1-4 = 1:14-15
    -- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
    100 EZ

    400 free + 100 EZ
    -- no, did 5 x 50 EZ various

    4 x 100 back kick @ 1:45
    -- descended to 1:09-10
    50 EZ

    200 free
    -- did 150 EZ

    4 x 50 back kick w/fins @ 1:00
    -- 33, 33, 31, 31
    100 EZ

    Total: 3600 m


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


    That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!
    Categories
    Swim Workouts