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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/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Wed March 16

    by , March 17th, 2016 at 10:24 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x (25 scull + 25 drill), 2 x IM order @ 1:05

    8 x 25 shooters w/fins @ :50
    50 EZ

    Main sets:

    4 rounds: (IM order or stroke)

    4 x 25, 2 kick + 2 swim EZ @ :35
    :40 rest
    4 x 25 fast, 2 kick, 2 swim @ :45
    50 EZ @ 1:00*
    2 x 25 fast kick @ :50
    1 x 50 EZ @ 1:00*
    2 x 25 fast swim @ :50
    1 x 50 EZ @ 2:20

    * except for round 4, I skipped these and gasped for breath on the wall

    R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

    200 EZ

    Total: 2650


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


    It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

    I assume many of you saw the news on swimswam about Efimova's positive test for meldonium? https://swimswam.com/yulia-efimova-f...russian-media/.
    Categories
    Swim Workouts
  2. Tues March 15

    by , March 15th, 2016 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    6 x 25 shooters
    100 EZ

    Main sets:

    4 x (50 AFAP w/fins + 200 EZ)
    -- 3 breast (26s), 1 flutter kick (23)

    5 x 50 DPS free @ 1:00
    50 EZ

    Then I did one of my old HIT sets.
    burst = AFAP kick to 15m, either UW SDK or with a board
    fast = @ 100 pace

    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 EZ @ :30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 2:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    1 x 100 EZ @ 3:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    200 EZ

    25 EZ down to deep end
    tied bungee cordz to blocks
    6 x swim or kick against resistance (counting them as 50s)
    125 EZ

    Total: 3700


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


    I was surprised to have good energy given that this was my 9th workout in a row. Of course, now I'm feeling whipped -- that was a lot of race pace work and bursts. I feel like I've been training really well the last few months. It probably has to do with the anti-virals knocking down my viral load, being healthy and a change in supplement regimen. I just hope I can stay healthy for the next couple months, sometimes a challenge with allergy season upon us.
    Categories
    Swim Workouts
  3. Mon March 14

    by , March 14th, 2016 at 09:14 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    ab wheel roll outs w/knees on bosu, 2 x 15
    single leg stand on flat side of bosu, 1:00 each leg
    extreme angle iso squat w/10 lb DB, 5:00
    HS hi row, 150 x 4 x 6
    squat jumps w/10 lb DBs, 2 x 5
    knee tuck jumps, 5
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 5
    hip abductors, 130 x 4 x 5
    hip adductors, 130 x 3 x 8
    explosive leg press, 175 x 3 x 15
    lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
    good mornings, 85 x 4 x 5


    30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


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


    Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

    I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.
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  4. Sunday March 13

    by , March 13th, 2016 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    8 x 25 shooter @ :40
    100 EZ

    Main sets:

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

    8 x 30 burst from the blocks to 15 m + cruise back
    -- 4 AFAP & 4 @ 100 pace
    150 EZ

    modified USRPT set w/fins
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ :45
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ 1:00
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ 1:15
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ

    300 EZ

    Total: 3050


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


    Yikes, I am very tired from that workout. On the IM set, I was trying to do the 25 breast 1 second faster than usual and still hold my other times. I felt like my breaststroke leg was a bit slow at NE Champs (fear over dying in free). So the next time I swim 100 IM, I'd like to be more aggressive on that leg. Really bushed now, but will take myself off to stretch and do elbow stuff. Really happy with this weekend's workouts.
    Categories
    Swim Workouts
  5. Sat March 12

    by , March 12th, 2016 at 05:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up
    :

    500 various
    100 scull
    4 x 25 shooters
    100 EZ
    4 x :15 AFAP VK (around 40 kicks) + :45 EZ
    100 EZ

    Main sets:

    6 x 30 burst to 15 m off the blocks + cruise back
    -- 3 breast, 3 SDK
    100 EZ

    6 x 30 off the blocks to 15 m @ 100 pace + cruise back
    -- 3 breast, 3 back
    100 EZ

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

    5 x (25 AFAP breast w/fins + 75 EZ)
    100 EZ

    3 x 25 off the blocks, SDK w/chute, cruise back
    100 EZ

    4 x 25 w/chute & fins @ 1:15
    -- don't dare put on paddles yet
    300 EZ

    Total: 3275

    Did the usual foam rolling, flexbar exercises, zapping and icing.


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


    Pitt practice was cancelled last night. Having only done weights yesterday plus having tapered, I felt no need for my usual day off. So I went to Bethel Park. That's become probably my favorite place to train, mostly bc I can go off the blocks.

    I got myself signed up for the OSU meet and Canadian Nationals this am. Now I have to do my USMS entries and make some hotel reservations. I think I will only enter 5 events at nationals, including all 4 50s. I don't plan on resting that much, and I find 100s to be really difficult without some resting of the legs. So I'm keeping it low key before Canadian Nationals.

    Did my nationals entries:


    Event #11 - W50-54 50 Backstroke Seed Time: 27.27
    Event #25 - W50-54 50 Breaststroke Seed Time: 33.20
    Event #29 - W50-54 50 Freestyle Seed Time: 25.18
    Event #43 - W50-54 50 Butterfly Seed Time: 26.37
    Event #47 - W50-54 100 Breaststroke Seed Time: 1:13.45

    Updated March 13th, 2016 at 09:23 AM by The Fortress

    Categories
    Swim Workouts
  6. Friday March 11

    by , March 12th, 2016 at 12:53 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    streamline crunches on yoga ball with feet on wall, 2 x 20
    lateral raises, 50 x 4 x 6
    seated row, 60 x 3 x 15
    good mornings, 80 x 4 x 5
    back squats, 100 x 4 x 4
    kneeling ab crunches, 140 x 1 x 15
    hip thrusters, 35 x 3 x 15
    glute isolator, 60 x 3 x 6 each leg
    hip abductor, 120 x 4 x 6
    explosive leg extensions, 10 5 x 3 x 15
    knee tuck jumps, 5


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


    I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

    I entered a few meets:

    1. Mt Lebo Meet, March 20
    -- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

    200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
    50 breast
    50 fly
    100 breast

    2. Huntington Meet @ OSU, April 2
    -- I'll probably rest a couple days for this meet

    50 back
    50 breast
    100 IM
    50 fly

    3. Canadian Nationals, May 20-23

    50 Butterfly - 0:29.39
    100 Breaststroke - 1:22.50
    100 Medley - 1:10.66
    50 Freestyle - 0:27.81
    50 Breaststroke - 0:36.97
    100 Backstroke - 1:10.08
    100 Butterfly - 1:12.50

    -- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.
  7. Thursday March 10

    by , March 11th, 2016 at 09:38 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    100 EZ

    8 x (25 AFAP kick with board (dolphin or flutter) + 75 EZ) @ 3:00
    50 EZ

    5 x (25 AFAP belly shooter + 75 EZ) @ 3:30-4:00
    200 EZ

    Total: 2750


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


    I was tired after yesterday's effort, so kept it to AFAP 25s -- though I did quite a few of them. I did them all kick to give my elbows a break after the last couple days. Off to another chiro appt soon.
    Categories
    Swim Workouts
  8. Wed March 9

    by , March 9th, 2016 at 07:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    10 x 25 burst SDK to 125m + cruise @ 1:00
    150 EZ

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

    modified USRPT set with fins:
    16 x 25 (4 x IM order) @ 100 pace @ :40-:45 -- switched to :45 after first 4
    :45 rest
    12 x 25 (3 x IM order) @ 100 pace @ :45
    :45 rest
    8 x 25 (2 x IM order) @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ :45

    250 EZ

    Total: 3050


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


    I went to Sewy today instead of Pitt. It was just too mobbed on Monday with only two long course lanes. And long course has no appeal right now. Was pretty bushed after the IM set.

    I'm trying to do my entries for the Huntington/OSU meet on April 2, but I'm stuck. The 50 back and 50 free are back to back and I wanted to swim both ... I could possibly do a split request in the 100 back ... I want to practice my 50 free Lochte turn in yards and I want to make sure of my stroke count in the 50 back in yards (I've seen videos with both 7 and 8 strokes before the turn.). Will definitely enter the 100 IM. I could piss people off by doing a split request in the first event, the 500 free. That would ensure my events are spaced out sufficiently, but 20 lengths seems so excessive. I couldn't even keep track.

    Updated March 9th, 2016 at 08:59 PM by The Fortress

    Categories
    Swim Workouts
  9. WR Vids, Tues March 8

    by , March 9th, 2016 at 10:20 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    russian twists on incline w/plate, 10 x 3 x 25
    captains chair leg raises, 3 x 15
    bulgarians in streamline, 2 x 10 each leg
    good mornings, 75 x 4 x 5
    seated rows, 60 x 3 x 15
    hip thrusters w/plate, 25 x 3 x 15
    single leg stand in streamline on flat side of bosu
    lateral raises, 40 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    standing broad jumps, 5
    extreme angle iso squat, 5:00


    1000 EZ in the pool



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


    Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

    If anyone is interested, here is Swim Outlet's 2016 tech suit review: http://www.swimoutlet.com/blog/top-t...angloff-review. I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

    I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

    Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

    https://www.youtube.com/watch?v=I5MN...ure=youtu.be&a

    Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

    Updated March 9th, 2016 at 11:49 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Monday March 7

    by , March 8th, 2016 at 11:24 AM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:


    400 various
    100 scull
    100 fly drills

    Main sets:

    5 x 100 kick w/fins, UW35 m first 25
    100 EZ

    4 x 125
    -- done as 50 @ 100 pace + 75+ EZ
    100 EZ

    5 x 100 @ 2:05
    #1 & 4 fast backstroke kick w/fins (1:05s)
    rest EZ
    100 EZ

    4 x 100 @ 2:05
    done as 50 fast flutter kick w/fins @ 100 pace + 50 EZ
    100 EZ

    Total: 2900m


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


    I was not terribly excited to see the pool set up long course ... it will be that way all week bc it is Pitt's spring break. I felt light in the water, still feeling tapered, but long course feels hard after a taper. I went in the slower lane so that I could lead. The first two sets were 200s and I cut them back to 100s and just took lots of rest and chatted with Bill.

    There is some uncertainty about what will happen to Team Pitt with the regime change for the U of Pitt swim team (Chuck Knoles retired). https://swimswam.com/pitt-head-coach...diately-ncaas/. He is the owner of the club team and masters teams. I really hope the team is not just eliminated ... I don't really want to re-invent my swimming life again. So trying not to worry about it right now.

    We actually have a local masters meet here in Pittsburgh. It is at Mt. Lebanon High School on March 20 -- 5 minutes from my house. I am trying to decide if I should enter and use it as a sprint workout or just do my own workout that Sunday. The only thing really holding me back is the 4 foot shallow end. I can't practice actual racing turns in that depth.

    Updated March 9th, 2016 at 11:34 AM by The Fortress

    Categories
    Swim Workouts
  11. Albatross Meet Report, March 5

    by , March 7th, 2016 at 11:08 AM (The FAF AFAP Digest)
    I journeyed down on Friday night with Jim to the Albatross Meet in MD. It's always a fun meet and it was great to see all my PV buddies. I had one of my best days in the pool, setting 4 world records in the 55-59 age group. Could not be happier!

    50 back, 30.12, PR (old WR was 32.62)

    Looking at the video that Jim took, I had one of my best backstroke starts ever, getting off the blocks very fast. At this meet, the officials stand right on the 15m line; they're used to Susan and me pushing it. So I decided to take one less kick each length than I did at NE Champs to be safe. As a result, I had a bit of a glide going into the turn -- the only mistake in the race. Well, my second breakout could have been a little smoother too. I did have a solid finish with no glide. At first, I thought I went a 30.42 so was just thrilled when I saw that my official time was actually 30.12.


    100 back, 1:10.08 (old WR was 1:12.23)

    This race went much better than the one at NE Champs where I swam a 1:11.7 (almost 2 seconds slower). Mostly because I didn't feel like I had a brick on my chest from the cold water, I think. Still, I had only swum this race once since March 2012, so I took it out cautiously. Too cautiously. My splits were 34.5 and 35.5 -- basically an even split with my start. I really came roaring back on the last length. My UWs were much better than at NE Champs as well. Next time I swim this (maybe at Canadian Nationals), I think I can take it out a second faster. Still, I was very happy with the time and the record! Making progress in this event.


    50 fly, 29.39 (old WR was 31.13)

    This race was fairly well executed too. Great start, hit my walls, good UWs. I just felt like I died a bit the last 5 meters. And I felt, having done virtually no fly the last month, that my turnover was just a tick slow. (Jim says this is false, but that was my internal feeling during the race.) But I was super happy with my time, especially for my third race of the day. It was .5 faster than I went last year at this meet and is only .1 slower than my 50-54 world record. It's my second fastest time ever.

    I was pretty beat after this race. I knew I had at the most 20 minutes before my heat of 50 free would go off. Because of the tight turnaround, I've never swum 50 free at this meet. But I decided to give it a whirl ... I thought that, possibly, I might have a shot at the national record of 28.49.


    50 free, 27.81 (old WR 27.91)

    I had a tight race with two other women, one a fast 25 year old who had just outtouched me in the 50 fly. I had a great start off the blocks, but didn't do as many UWs as I wanted to on the first length. Three of us went into the turn dead even. But I had a great Lochte turn and UW and pulled slightly ahead, just holding them off going into the wall. This time, avoiding a mistake from NE Champs, I only took one breath the second length. I was super surprised and happy with my time, just getting under the world record. I'm pretty sure that I can swim faster than this if I were fresher. (It was only .04 slower than my December time where I swam it as the second event of the day.) It is a rare day indeed when I swim 4 events in one day (in under 4 hours). But I did at NE Champs on day 2 where we ended with a relay, so I thought I should try it here. I'm very glad that I decided to make the attempt! For my efforts, I won a nifty Fastest Woman in the Pool plaque at the social later that night.


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


    So very pleased with the meet. Jim swam very well too, doing his best times in his age group. I had some insomnia at the hotel, but slept like a rock last night. My elbow was not too bothersome at the meet. My chiro told me to wear my compression sleeve 24/7 and that seems to have helped. Excedrin and ibuprofen helped too. Now I need to get back to training!

    I saw that the info for Canadian Nationals is up. The order of events looks pretty good, but there is no great place for me to do 50 free again ...
    http://www.mastersswimmingontario.ca...al-english.pdf

    Here are the results from the meet:
    http://www.ancientmariners.org/albat.../results16.pdf

    Updated March 7th, 2016 at 12:20 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. Wed Mar 2

    by , March 2nd, 2016 at 04:00 PM (The FAF AFAP Digest)
    I did 1200 EZ at LA Fitness then went to a chiro appt. The ART alway helps immediately. I feel like my elbow hasn't improved much the last couple days. I know I'm in a rush for it to heal, but I was thinking that maybe I'm just hypersensitive to all aches and pains as a result of tapering. I always seem to analyze every nick or tweek during taper WAY more than during regular training.

    Psych sheets are out: http://www.ancientmariners.org/albatross/psychsheet.pdf

    I'm signed up for:

    Sex Distance Stroke Time
    4 Women 50 SCM Back 0:30.27
    10 Women 100 SCM Back 1:14.50
    21 Women 50 SCM Fly 0:29.89
    24 Women 50 SCM Free 0:28.20

    I've signed up for the 50 free at Albatross before, but I'm not sure I've ever swum it there. There is only about 15-20 minutes between 50 fly and 50 free, so it's tough to get it in. I'm usually too tired.


    I am going to drive up with Jim Thornton. It will be good to have some company for the long drives.

    Now I'm off to ice and pulverize some ginger and drink down a shot.

    Updated March 2nd, 2016 at 04:08 PM by The Fortress

    Categories
    Swim Workouts
  13. Mon-Tues Feb 29-March 1

    by , March 1st, 2016 at 02:07 PM (The FAF AFAP Digest)
    Monday:

    1550 with some 100 pace 25s


    Tuesday:

    1450 with a few bursts and AFAP 25s


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


    Yesterday, I felt great in the water and was in a good mood. Today, I felt flat and tired, partly bc of not enough sleep due to an early am call from Fort21 in Australia. (Why does a whatsapp call make noise even with do not disturb on?) I also have a case of the burgeoning taper b*tchies. I wish the meet was tomorrow!

    I've also pretty much decided that acupuncture is a fail for my elbow tendonitis/tendonosis (assuming that's what it is). I've heard it works wonders for some, but I don't think it's helping much. Off to ice again.
    Categories
    Swim Workouts
  14. Sunday Feb 28

    by , February 29th, 2016 at 11:17 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    50 scull
    4 x 25 shooters
    50 EZ
    3 x burst SDK to 15 m from the block, cruise back
    50 EZ
    3 x burst back SDK from the block to 15m, cruise back
    -- 1 AFAP, 2 @ 100 pace
    100 EZ
    12 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    4 x 25 power kick
    150 EZ

    Total: 1700



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


    I was out very late with friends on Saturday night and didn't feel very sharp yesterday. 5 more days of rest. Today is the deadline for entering the Albatross meet and there are 207 swimmers signed up, so there should be plenty of rest.

    I also spent 2 hours yesterday doing elbow & shoulder exercises, icing, using my tens machine and stretching. I did some stretching on Saturday with Mr. Fort. I tried to show him a core exercise on the TRX and insta-pain. I guess it will be awhile before I am doing any upper body exercises again. The area of pain has been reduced at least, and it didn't hurt much in the water. I am having another acupuncture session today. In retrospect, I should have ceased all upper body activity the minute that I felt pain. Instead, I pretty much ignored it for a week or more, thinking it was no big deal and I likely made it worse.
    Categories
    Swim Workouts
  15. Fri Feb 26

    by , February 27th, 2016 at 10:06 AM (The FAF AFAP Digest)


    Swim/SCY @ Pitt

    600 various
    8 x 25 DPK shooters w/fins @ :50
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    50 EZ
    6 x (25 AFAP w/fins + 75 EZ)
    200 EZ

    Total: 2200


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


    I completely modified the Pitt workout and kept track of my yardage so that I wouldn't overdo. I felt lighter in the water last night, and my 25s were some of the fastest I've ever done. I hadn't done any AFAP fly in a long while. It felt kind of clunky, but it was fast (9 highs). And my elbow felt better in the water than it has during the last month. Between flex bar exercises, chiro, icing and zapping with the tens machine, I spent hours on the damn thing. I also did some stretching yesterday, which I have been neglecting with all this rehabbing. I think in the future, I will have to make the flexbar exercises a more regular part of my prehab regimen.

    Fort21 is doing great in Australia. She toured around New Zealand and Australia for a couple weeks and just finished orientation week. She loves Adelaide.

    Lil Fort has States for indoor track tomorrow. She's a bit nervous as she is the alternate for the #2 ranked distance medley relay (400, 800, 1 mile, 2 mile) and their nationally ranked 2 miler has a stress fracture and is deciding whether to run. I think the DMR is a cool concept. Wish we had them in masters swimming.

    Updated February 27th, 2016 at 10:11 AM by The Fortress

    Categories
    Swim Workouts
  16. Thurs Feb 25

    by , February 26th, 2016 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 shooters w/fins @ :35
    50 EZ
    4 x 25 shooters w/fins @ :30
    100 EZ
    3 x (50 double shooter + 50 EZ)
    150 EZ

    Total: 1550



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


    Did an easy workout at Sewy yesterday. Also did a lot of rehab and icing. Just finished more flexbar exercises and am about to head to the chiro. My elbows are very gradually getting better. I really hope that I am argely pain free by next weekend.

    Thinking of shooters, I had this recollection that I had gone a 19 in a double shooter before with my monofin. Here is the vid:

    Categories
    Swim Workouts
  17. Tues-Wed Feb 23-24

    by , February 25th, 2016 at 09:46 AM (The FAF AFAP Digest)

    Tues:

    Meant to do an easy swim, but was busy and didn't make it to the pool. Did get a 90 minute deep tissue massage -- one of the best ones I've had at Massage Envy. The massage therapist commented on how odd it was that my toes were naturally pointed at rest.

    Did around 30-40 minutes of rehab exercises.



    Wed: Swim/SCY @ Pitt

    Warm up:

    300 various
    7 x (25 shooter + 25 EZ w/fins) @ 1:00ish
    3 x (50 burst + cruise) @ 1:10
    50 EZ

    Main sets: (revised everything)

    4 x 25 @ 1:00
    odds = fast shooters w/fins (9 flat), evens = EZ
    50 EZ

    3 x 50 done as: 25 fly drill + 25 breast drill @ 1:00
    50 EZ

    4 x 25 @ 1:00
    odds = AFAP breast w/fins (11 highs), evens = EZ
    100 EZ

    assigned set was 4 rounds, IM order, of the following. Normally, I would like that set, but had to modify drastically bc of resting. Just went to the back of the line
    4 x 50 @ 200 pace @ 1:00
    100 EZ @ 2:00
    4 x 25 AFAP @ :45
    1 x 100 EZ @ 2:00

    did:
    4 x 25 @ 1:00
    odds = fast shooter (no fins, 12 lows), evens = EZ
    100 EZ
    2 x 25 @ :45
    odds = AFAP flutter kick, evens = EZ
    100 EZ

    1 x 50 AFAP breast dolphin
    -- 33 flat with a cramp
    150 EZ

    4 x 25 @ 1:00
    odds = AFAP backstroke kick (14s)
    evens = EZ
    150 EZ

    6 x 25, odds = no breath free
    100 EZ

    Total: 2450


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


    Went to the chiro again today, then swimming later. That was the amount of yardage that I meant to do, but I think I did too much fast stuff (10 x fast 25s + 1 x fast 50). The dangers of going to a team practice during taper ... I plan on going all easy today and doing some hypoxic work. Still doing a lot of kicking to rest the elbow. I wish I knew exactly what I did to honk it off, but it was likely a combination of things.
    Categories
    Swim Workouts
  18. Sun-Mon Feb 20-21

    by , February 22nd, 2016 at 05:12 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main sets:

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

    4 x 30 burst SDK to 15m from the blocks, cruise back
    100 EZ

    6 x 30 burst to 15m from the blocks @ 100 pace, cruise back
    (3 forward, 3 back)
    100 EZ

    4 x 25 fly @ 100 pace
    100 EZ

    3 x w/fins
    4 x 25 IM order @ 100 pace @ :L40
    1 x 25 flutter kick @ 100 pace @ :40
    1 x 25 EZ @ :40
    200 EZ at end of 3 rounds

    10 x 25 back kick @ 100 pace @ :45
    100 EZ

    Total: 2850




    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30 + 50 EZ
    extra 50 EZ at end

    Main sets:

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

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ (looking for nose clip that fell off my suit strap)

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

    4 x 25 no breath free @ :40
    100 EZ

    Total: 2700


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


    I've felt a little sluggish the last couple days. I think it's just because I hit the 4 weeks of hard training mark, and my body is screaming for some recovery. So it should be happy with the next couple weeks. Still working on the elbow. Had acupuncture today (and seems better) and have a chiro appt/massage and another acupuncture appt booked this week. Injury rehab is really time consuming. And now I am off to put the elbow in a bucket of ice.
    Categories
    Swim Workouts
  19. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 10:39 AM (The FAF AFAP Digest)


    Thursday: Swim: 1850 EZ


    Friday: Swim/SCY @ Pitt

    Warm up:


    400 various

    6 x 50 streamline off walls past flags @ :55
    -- alternated free and backstroke kick

    6 x 50 w/fins, 6 SDKs off walls @ :50
    50 EZ

    6 x 50 w/paddles & buoy @ :50
    -- no, did 5 x 50 fly drill & sculling
    50 EZ

    Main sets:

    3 rounds:
    assigned:
    1 x 200 @ 3:00, streamline off walls past flags
    1 x 100, 2-4 SDKs off walls @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00
    did w/fins:
    1 x 50 fast flutter kick @ 100 pace (26s) + 50 EZ @ 3:00
    1 x 50 cruise backstroke kick, SDK past 15 m @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00

    6 x 50, sprint 35 y kick @ 2:00
    -- did 25 fast shooter (no fins, 12s) + 25 EZ
    100 EZ

    9 x 50 @ 1:30 (I added the EZ 50s to get more rest)
    1-2 = 25 fast + 25 EZ
    3 = all EZ
    4-5 = 25 fast + 25 EZ
    6 = all EZ
    7-8 = 25 fast + 25 EZ
    -- fast one were alternating dolphin kick w/fins & board (10 highs) and breast (12s)

    150 EZ

    Total: 3150


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


    It was really crowded last night. I cut everything in the main set in half and was still catching up with the last person in the lane. Would really have preferred some 25s with 6 in a lane ...

    My elbow is a little better after ramping up the kicking and going to chiro/acupuncture. Will carry on with the same next week.

    Day off!
    Categories
    Swim Workouts
  20. Wed Feb 18

    by , February 18th, 2016 at 10:47 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    500 (did 400)
    4 x 100 kick choice
    -- no, did 350 of fly drills & sculling
    3 x 100 w/fins, 6 SDKs off each wall (over halfway for me)
    50 EZ

    Main sets:

    4 x 200 IM @ 3:20
    -- no, did 4 x 100 flutter kick w/board & fins
    -- ended up descending them 1:05-1:01
    -- would've gone faster on the last two but caught up to the last person in the lane and had to slow down
    150 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    100 EZ

    4 x 100 IM, last one fast @ 1:45
    -- did flutter kick w/board & fins @ 200 pace (1:05s)
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did dolphin kick w/board & fins (10 low to highs)
    100 EZ

    8 x 50, 2 x IM order @ :55
    -- did them all 25 shooter + 25 EZ
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    150 EZ

    Total: 3600


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


    I did almost the entire workout kick with fins, except for some breaststroke sprints. It gave my elbow some rest and let me lead the lane in a very crowded night at the pool. My elbow feels a bit better after a visit to the chiro yesterday who did ART/utrasound/TENS. He also recommended acupuncture, which I had already looked into as well. I'm pretty tired today, so will just do a recovery swim at LA Fitness.
    Categories
    Swim Workouts
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