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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Monday, Sept 8

    by , September 9th, 2014 at 10:44 AM (The FAF AFAP Digest)
    Drylands:

    RC/bicep rehab ex
    russian twists on incline w/plate, 25 x 3 x 25
    saxon side bends w/DB, 15 x 3 x 15
    -- I think I did these wrong. I had my feet together and I they are supposed to be shoulder width apart.
    leaning camels w/plate, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    push up crunches w/med ball overhead on yoga ball, 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    standing ab crunches, 80 x 3 x 15


    Swim/SCY/Solo

    Just did a little recoveryish workout before I coached at Pitt:

    600 various
    4 x (25 shooter + 25 EZ w/fins)
    10 X 25 1 breath free w/fins @ :30
    50 EZ
    30 x 25, SDK to 15 meters then cruise @ :45
    -- took a break part way through to get water
    100 EZ

    Total: 1950


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

    Made it to the gym yesterday. I tried to avoid doing any quad exercises to give the strain a break. It feels better after some painful foam rolling. So I did a lot more core work than usual. I am sore from the saxon side bends. That is one difficult and humbling exercise. Off for a shortish swim soon and then my appointment with Dr. Bradley.

    Updated September 9th, 2014 at 11:26 AM by The Fortress

    Categories
    Uncategorized
  2. Sunday, Sept 7

    by , September 8th, 2014 at 11:40 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Swam with Jim, Mark/Water Rat and John today. Jim has decided that kicking is his "new frontier," and so we had a kick centric workout.

    Warm up:

    600 various

    Main sets:

    40 x 25 kick done as:
    5 x (4 x 25 kick, IM order) @ :40
    1:30 rest
    4 x (5 x 25 kick, 1 round of each stroke) @ :45
    -- pick up the tempo
    100 EZ

    -- I was kicking next to Mark on this set. He made me feel like I was going backward on breaststroke kick! The fly and back kicks were all done 15 m UW. This is a pretty decent way to do a 1000 yard kick set.

    2 x (4 x 75 + 50 EZ)
    R1 = up tempo kick w/fins @ 200 pace
    R2 = 25 fast dolphin kick + 50 EZ
    100 EZ

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

    Total: 2900


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

    It was worth the drive to swim with my Sewy buddies, though the Sewy pool is just stinky for UWs. Off to the gym in a bit.

    Updated September 8th, 2014 at 01:19 PM by The Fortress

    Categories
    Uncategorized
  3. Sat. Sept 6

    by , September 7th, 2014 at 10:59 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15 m then cruise in
    200 EZ

    10 x 25 @ :45
    -- SDK on belly @ 100 pace to 15 m then cruise in
    -- I had planned on doing 20 of these, but got incredibly bored. Such is the lot of a sprinter trying to do USRPT ...
    150 EZ

    20 x 50 kick @ :20 rest
    -- moderate pace
    -- 4 flutter w/board, 4 back, 4 flutter w/board, 4 back, 4 flutter w/board
    200 EZ

    10 x 25 1 breath free w/fins @ :30
    10 EZ

    Total: 3300


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

    I took it kind of easy today. I decided to avoid all out kicking with my sore left quad muscle. I must have strained it doing those bulgarians in a streamline position ... I also did the high volume kick set without fins to give my knees a break. I wish I had brought my snorkel for the flutter kicks. I'm heading out to Sewy today to do a kick workout with Jim, Mark and John. Hope the pool isn't too crowded.
    Categories
    Swim Workouts
  4. Bad News, Friday, Sept 5

    by , September 6th, 2014 at 12:13 PM (The FAF AFAP Digest)
    Received not the greatest news at the doctor's today. I not only have tendonitis (which I knew), but also a rotator cuff tear and extreme degradation of the bicep tendon. It's a partial tear of the subscapularis, which is a rare rotator cuff tear (usually it's the infraspinatus or the supraspinatus). I have an appt on Tuesday with a surgeon/PRP expert, Dr. Bradley. I am hopeful that it is not surgical bc it's only a partial tear. I also have the name of the Pittsburgh Pirates doctor who is a shoulder expert. So I may get a second opinion. It just doesn't seem bad enough to warrant surgery to me. We'll see ... I also seem to have strained my left quad muscle, so I am going to skip the gym this weekend and head to the pool.

    Discouraged by this news, I went on a 30 minute run instead of heading to the pool. Man, was it hot!

    Here's an interesting article questioning Rushall's stance on drylands:
    http://www.swimmingworldmagazine.com...land-training/

    Updated September 6th, 2014 at 12:48 PM by The Fortress

    Categories
    Running
  5. Wed Double, Sept 3

    by , September 3rd, 2014 at 11:05 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap/bicep ex
    streamline crunches, 2 x 50
    russian twists on incline, 25 x 3 x 25
    kneeling ab crunches, 130 x 1 x 15 (I felt like this was pulling on my shoulder a bit so didn't do any more reps)
    explosive leg press 175 x 3 x 15
    good mornings, 85 x 3 x6
    bulgarians in streamline position, 3 x 10 each leg
    hip abductor, 100 x 4 x6
    leg curls, 60 x 4 x 8
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    20 x 25 burst SDK + cruise @ 1:00
    -- 5 right side, 5 belly, 5 back, 5 belly
    200 EZ

    4 x (25 AFAP backstroke kick (SDK to 15 m) + 25 EZ) @ 2:30
    -- went 13 high-14 flats
    200 EZ

    1 x 50 AFAP backstroke kick
    -- went :30
    200 EZ

    3 x (3 x 100) kick w/fins @ 1:45
    1-2 = 75 dolphin kick on back + :5 rest + 25 fast
    3 = all EZ
    100 EZ

    10 x 25 free w/fins, 1 breath @ :30
    100 EZ

    Total: 3500


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

    I was pretty pleased with my AFAP backstroke efforts today. Not sure I'll have any time to work out tomorrow, too many things to do including an MRI and working on getting all my security clearances again. Thanks Sandusky for causing me to waste my time on this stuff every year. I don't even work with kids!
  6. Tuesday, Sept 2

    by , September 2nd, 2014 at 05:07 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    50 EZ

    25 fly + 25 EZ
    -- tried fly, but it still didn't agree with the shoulder

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 12 SDKs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 11-12 SDKs
    300 EZ

    20 x 25 dolpin kick w/fins & board @ 100 pace @ :35
    -- held 12 flat or faster
    300 EZ

    Total: 3450


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

    Had a day off yesterday with the pool closed. Did my rehab exercises, some stretching and went on a hike with the fam. Today's workout was pretty standard for me these days. I was psyched that I could do backstroke without any pain.

    Teen Fort is now back at college. Lil Fort had her first day of school today, which was happily uneventful. Fort Son has a week or so before he heads back to Dartmouth for his senior year. Off to get Lil Fort from XC and then deposit her at soccer shortly. Back to the grind ...
    Categories
    Swim Workouts
  7. Sat Double, Aug. 30

    by , August 30th, 2014 at 05:16 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15


    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


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


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  8. Friday, Aug. 29

    by , August 29th, 2014 at 09:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    10 x 25 burst belly SDK + cruise @ :45
    100 EZ

    20 x 25 dolphin kick to 15 m on belly @ 100 pace, cruise in @:45
    200 EZ

    -- At this point, I began to get sick of dolphin kicking. And started fretting about what overuse issues might arise from an excess of it ...

    8 x 200 kick w/fins @ 3:00-3:15
    -- done as 175 moderate + :5 rest + 25 fast
    -- I felt a little shin splinty on the first couple after putting on the fins, but after that it was fine.
    odds = flutter kick w/board
    evens = backstroke kick
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace :40
    -- held 12 flat or faster
    -- gave myself an extra :5 since this was at the end of practice, but probably shouldn't have ... it didn't seem very difficult
    100 EZ

    Total: 4150


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

    My shoulder already feels a tad better on the kicking only/ibuprofen regimen. I saw the doc today. I definitely have tendonitis, but the weakness in the shoulder made them think that possibly the RC was involved. I have an MRI next Thursday. I really don't think it's a tear, but who knows.

    I assigned a 30 x 25 @ 100 pace USRPT set tonight to my team. I was slightly worried about their reaction, but they all seemed to enjoy it.

    Updated August 30th, 2014 at 05:06 PM by The Fortress

    Categories
    Swim Workouts
  9. Wed & Thur., Aug 27-28

    by , August 28th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Wed Drylands:

    RC/Scap
    russian twists w/plate on incline, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    streamline crunches, 2 x 50
    good mornings, 85 x 4 x 8
    hip abductors, 100 x 4 x 6
    hip adductors, 100 x 4 x 8
    icarian butt machine, 50 x 3 x 6 each leg
    explosive leg press, 175 x 3 x 15
    knee tuck jumps, 10

    -- stayed away from all upper body exercises


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

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

    1 x 50 AFAP dolphin kick w/fins & board
    -- went 24 flat or low, saw 23 as I was almost to that wall
    -- this is really fast for me, my prior best time was a 25 flat
    -- I can only theorize that the kick speed is due to the high volume kicking I did long course
    150 EZ

    1 x broken AFAP 100 dolphin kick w/board
    -- 10 seconds rest each 25
    -- 44-45
    200 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- held 12 flats or faster
    -- did 10-11 SDKs
    300 EZ

    8 x 75 kick w/fins @ 1:30
    -- fast parts done as dolphin kick on back with kick board pointed at ceiling
    odds = fast/EZ/fast
    evens = EZ/fast/EZ
    150 EZ

    Total: 3600


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

    Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.
  10. Tuesday, Aug. 26

    by , August 26th, 2014 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    5 x (25 AFAP dolphin kick w/board & fins + 75 EZ) @ 3:00
    100 EZ

    30 x 25 dolphin kick w/board & fins @ 100 pace @ :35
    -- aimed for 12 flat or faster and made them all. Maybe about half of them at 11 high
    300 EZ

    6 x 50 kick, no fins
    done as 25 shooter + 25 backstroke kick
    50 EZ

    8 x 50 @ 1:00
    odds = fast dolphin kick on back w/fins
    evens = EZ
    200 EZ

    Total: 3550


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

    Lot of kicking today, and probably will have to do the same for awhile. I was actually pretty pleased with the USRPT kick set. Before this summer, I doubt I could have made 30 x 25 dolphin kick @ 100 pace @ :35 -- way too much quad burn. But I seem to have build up some kick endurance with all the long course kicking. If only there were shooter or kicking races!
    Categories
    Swim Workouts
  11. Back to SCY!!!! Monday, Aug 25

    by , August 25th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    5 x (25 AFAP w/fins + 75 EZ)
    -- these were fast as usual without any real speed work in awhile. but unfortunately, the free hurt my shoulder
    100 EZ

    10 x 25 backstroke @ 100 pace @ :50
    -- trying to hold 15s, saw a few 14 highs
    100 EZ

    -- tried to do a few 25s fly @ 100 pace, but it hurt so I desisted
    50 EZ

    10 x 25 dolphin kick w/fins & board @ 100 pace @ :35
    100 EZ

    10 x 25 backstroke kick w/fins @ 100 pace @ :40
    200 EZ

    Total: 2950


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

    I was happy to be back n my favorite milieu. I felt a little discombobulated after all the long course and OW, but that will abate. My kicking felt strong, probably due to all the long course kicking. One of my AFAP 25 dolphin kicks with a board was a 9 high.

    On the other hand, it was very disheartening that my shoulder was the worst it's been. In retrospect, I should have shifted to kick only workouts at the very first sign of strain six weeks ago. I'm hoping my bicep tendon is just very inflamed, and that it's nothing more serious. Because it hurt to swim every stroke except back today, I made an appt with an orthopedist for Friday for an eval. If it can't be fixed with a cortisone shot and it isn't surgical (don't think so), I will probably do PRP. I was referred to Dr Bradley, the Steelers doc and best PRP expert in the area. This injury is making the Rowdy Gaines meet unlikely. I had really hoped to get a better start to this year, but I guess it's not to be ...
    Categories
    Swim Workouts
  12. Sunday Aug. 24

    by , August 24th, 2014 at 06:35 PM (The FAF AFAP Digest)
    Continuing my bad luck with swimming pools, I drove all the way out to North Park today excited to swim. Nada, no lane lines, deep end closed, no way to swim laps. Grr! So I went to the gym instead. I am so happy that Pitt reopens tomorrow after being closed for 3 weeks. I'm going back to USRPT, HIT and hypoxic work. I'm sure my starts and turns are pretty rusty.

    We had a great time at the beach. And I did two more pier to pier swims. I'm just a little bummed that my shoulder is still hurting despite rest and no fast swimming.

    Drylands:

    RC/scap
    bulgarians in a streamline position, 2 x 10 each leg
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    deadlift, 85 x 4 x 6
    face pulls, 50 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    hip abductor 100 x 3 x 6
    streamline crunches, 2 x 50
  13. Thursday-Sunday, Aug. 15-17

    by , August 18th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Thursday: Swim/LCM @ North Park

    I did what Water Rat refers to an as overnight double. After swimming with Sewy last night I ventured out to North Park the next morning. I was enticed by the prospect of swimming with two of my Pitt swimmers rather than going solo. I also decided to have a mega kick day to give my shoulder a real rest. Did the following:

    500 various
    5 x 100 @ 2:00
    -- I did 25 UW SDK + 75 either free or back kick
    1 x 50 EZ
    1 x 500 negative split
    -- I kicked, such a freaking long way
    1 x 50 EZ
    5 x 100, descend to fast @ :15 rest
    -- did backstroke kick
    1 x 50 EZ
    10 x 50 @ :20 rest
    odds = fast dolphin kick
    evens = EZ kick
    1 x 50 EZ
    2 x (3 x 100)
    1 = 25 fast + 25 EZ + 25 fast + 25 EZ
    2 = same
    3 = EZ
    100 EZ

    Total: 3400 m



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


    Friday: Swim /SCY @ Oak Marr

    I was in NoVa on Friday night and was able to get together with our long lost Speedo. He is recovering from a nasty mountain bike accident and has been in the water a little. We warmed up, did a social kick and then I did some more easy swimming with some non fin shooters. Total: 2000, all easy recovery stuff


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


    Sunday ocean swim:

    I took Saturday off to drive to the beach. I plan on having an easy week here. But I did jog down to the pier and did the pier to pier swim. It's 1.4 miles, but I got tossed around so much that it was prolly more like 2 miles. I may make it down to the Y at some point. OW swimming is just too dull for me!
    Categories
    Swim Workouts
  14. Wed. Aug. 13

    by , August 13th, 2014 at 10:38 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy Masters

    I did a little on my own before the official hour practice started:
    500 various
    10 x 25 fly w/fins @ 100 pace @ :40
    150 EZ
    4 x (25 scull + 25 free w/paddles)

    Then did:

    8 x 50, 1st 25 stroke @ :50
    1 x 50 EZ

    6 x 25 @ :45, 1/1 length SDK
    1 x 50 EZ

    6 x 25 @ :45 1/2 SDK
    1x 50 EZ

    3 x (6 x 50), #6 always fast @ 1:00
    R1 = kick
    R2 = stroke
    R3 = stroke, but that I did dolphin kick w/fins
    1 x 50 EZ

    3 x (6 x 25) @ :35, #6 always fast
    R1 = kick
    R2 = stroke, did fly w/fins @ 100 pace
    R3 = stroke, but I did dolphin kick w/fins @ 100 pace
    1 x 50 EZ

    1 x 50 AFAP
    -- dismal effort here for me
    1 x 100 EZ

    Total: 3350


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

    I was pretty tired again tonight. I've been going at it hard for almost 6 weeks and I need a recovery week. I plan on resting hard at the beach next week! I could use some R&R. My right shoulder was bothering me on fly tonight, which it hadn't previously, so that could use some R&R too. Looking forward to seeing how friends do at nationals!

    Updated August 18th, 2014 at 11:31 AM by The Fortress

    Categories
    Swim Workouts
  15. Mon & Tues, Aug 11-12

    by , August 12th, 2014 at 05:53 PM (The FAF AFAP Digest)

    Monday: Swim/SCY @ Sewickley Masters

    Warmup:


    600 various
    2 x 50 scull
    4 x 25 burst + cruise
    50 EZ

    Man Sets:

    1 x 400
    -- I did this kick w/fins. Geez, it's along way!
    1 x 50 EZ

    8 x 50 @ :50
    1 x 50 EZ

    2 x 200 @ 2:45
    -- I did these up tempo kick w/fins
    1 x 50 EZ

    6 x 50 @ :50
    -- I tried to do this as odds fast breast, but had no fast gear at all
    1 x 50 EZ

    3 x 100 @ 1:25
    -- I did this up tempo kick w/fins
    1 x 50 EZ

    8 x 25 @ 100 pace @ :45
    -- did these fly w/fins
    100 EZ

    Total: 3150


    Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.


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


    Tuesday:

    Drylands:


    RC/scap ex
    cable twist w/yoga ball, 30 x 3 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4 x 8
    HS hi row, 150 x 1 x 6, 155 x 3 x 6
    kneeling ab crunches, 160 x 4 x 8
    standing calf, 115 x 3 x 8
    back squats, 70 x 1 x 6, 80 x 3 x 6
    face pulls, 60 x 4 x 25

    Swim @ North Park

    This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


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

    I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.
  16. Sat., Aug 9

    by , August 10th, 2014 at 02:17 PM (The FAF AFAP Digest)

    Swim/LCM & SCY @ Lebo

    600 various

    10 x (25 fast kick + 25 EZ)
    100 EZ

    6 x 50 DPS free w/paddles @ :20 RI

    6 x (50 fast dolphin kick on back + 50 EZ) @ 2:00

    16 x 50
    odds = breast @ 100 pace @ 1:00
    evens = EZ @ 1:30

    10 x 25 kick on back w/breaststroke fins
    50 EZ

    Total: 3200


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

    Swam with Teen Fort at the Lebo pool. We had a blissful hour of adult only swim in long course, then they switched it over to SCY.

    Taking today off as I'm flying to Tucson. Dreading the long journey. But I have packed a few good books!
    Categories
    Swim Workouts
  17. Friday, Aug 8

    by , August 9th, 2014 at 11:17 AM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    HS hi row, 150 x 4 x 6
    good mornings, 80 x 4 x 8
    kneeling ab crunch, 160 x 4 x 8
    knee tucks with feet on yoga ball, 3 x 10
    hip abductor, 110 x 4 x 6
    standing broad jumps, 10
    various ab stuff w/Teen Fort

    Swim/SCY @ Pitt

    I swam a bit before coaching. Was pretty tired. My dryland sessions have been closer together than usual and I can feel it. I really want to get on a Wed & Sat schedule this fall. I did about 1500, mostly easy.


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

    I'm in need of a recovery week and it looks like I'm going to get one. My stepfather, a wonderful man, died yesterday and I need to book out to Tucson to be with my mom for a few days. I'm not really sure if I'll have a chance to swim while I'm out there. But it appears like the Oro Valley Aquatic Center is nearby.

    Going to try the adult only swim at the Lebo pool today. Hope it is turd free!
    Categories
    Swim Workouts
  18. Thursday, Aug. 7

    by , August 8th, 2014 at 11:56 AM (The FAF AFAP Digest)
    A rare treat today! I got to swim with two friends -- Jim and Jennifer at North Park. They're re tapering for nationals, so we did some long rest pace work at the beginning.

    Swim/LCM @ North Park

    600 various

    4 x 100 @ 200 pace @ chat interval
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- I did free, 25 m UW SDK
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- 3 fly, 1 EZ
    150 EZ

    -- Jim and Jennifer left and then I did:

    12 x (25 fast kick + 25 EZ)
    100 EZ

    10 x 50 smooth free w/paddles
    100 EZ

    Total: 3250 m


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

    It was a beautiful day yesterday to swim outdoors -- no rain, no thunder and no kid turds. Headed to the gym in a bit with Teen Fort.
    Categories
    Swim Workouts
  19. Wed., Aug 6

    by , August 6th, 2014 at 09:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:


    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

    5 x (50 breast @ 100ish pace + 50 EZ)

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


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

    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Categories
    Swim Workouts
  20. Tuesday, Aug. 5

    by , August 5th, 2014 at 07:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:

    Drylands:

    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8


    Very exciting to the see results coming in at Worlds!
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