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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. Tues Apr 5

    by , April 5th, 2016 at 03:02 PM (The FAF AFAP Digest)
    2200 EZ @ LA Fitness


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


    I really felt rotten yesterday, and I woke up this morning feeling no better with the added bonus of a cough. I don't know if it's a new virus or if I overdid it with the Saturday meet + Sunday double. I don't want to be alarmist, but if I don't recover soon, I may have to abort nationals. My plan was to train like a demon for the next 2.5 weeks. If I can't, I will have to put in the training before and during nationals instead. I'm much more focused on Canadian Nationals. I was just going to USMS Nationals for fun, and because I haven't been to nationals in three years. We'll see ... I actually feel somewhat better after the easy swim. It's been 17 days ... I'd just like to wake up and have my usual energy. I know just how my teammate Stewart feels!

    If anyone is interested, here are the psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm
    Categories
    Swim Workouts
  2. Mon April 4

    by , April 4th, 2016 at 05:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    2 rounds w/fins, fast = 100 pace
    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :10 rest + 1 x 25 fast back
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + 25 fast back + 25 fast breast @ :10 rest
    1 x 50 EZ @ 1:30
    1 x 4 x 25 fast IM order @ :10 rest
    1 x 100 EZ

    extra 100 EZ

    10 x 25 breast dolphin @ 100 pace @ :45
    -- mostly 16s
    200 EZ

    10 x 25 dolphin kick w/board @ 100 pace
    250 EZ

    Total: 3150

    30 minutes of foam rolling/stretching/yoga


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


    Well, I feel pretty plastered after that effort, and felt tired during it. In retrospect, after pushing my body to the max at a meet when I wasn't quite 100%, I should have limited myself to a recovery swim yesterday. Instead, I did that double -- anxious to ramp up my training again. I should give away my ivy league degree and put on my dunce cap! I feel a bit better after stretching some, but my shoulders and back are quite sore. Hopefully, I can sleep it off ...

    I've been wondering how to approach both USMS Nationals and Canadian Nationals. So I looked back at my blog, very handy. The last time I rested for two big meets was Zones and Nationals in 2013, both of which were great meets for me. I laid off the weights 10 days before Zones and then for the three weeks between Zones and Nationals. So I guess I'll adopt the same approach this time around wrt weights. I also see that I rested a week for Zones, bumped it up for a week after and then tapered two weeks for nationals. So I guess I have a plan!

    One thing that I also noticed looking back at my blog is that I used to do more recovery workouts than I seem to be doing these days ... so perhaps I shouldn't worry that I have to do one tomorrow. My workouts also seem to be a bit unimaginative these days -- probably from no longer writing the HIT workouts in the workout forum.

    Updated April 4th, 2016 at 05:51 PM by The Fortress

    Categories
    Swim Workouts
  3. Sunday April 3

    by , April 4th, 2016 at 10:53 AM (The FAF AFAP Digest)


    Drylands:


    rehab ex
    single leg stand on flat side of bosu, 1:00 each leg
    lateral raise, 70 x 4 x 4
    good mornings, 90 x 4 x 5
    explosive butterfly pull on double cable machine, 40 x 3 x 5
    kneeling ab crunch, 160-170 x 4 x 8
    explosive freestyle stroke boxing punches, 3 x 30
    seated row negatives, 80 x 1 x 8
    back squats, 120 x 4 x 4
    altitude drops, 5
    standing broad jumps, 5



    Swim/SCY Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x 15 AFAP UW wall breaststroke kicks
    50 EZ

    2 x (25 AFAP breast w/fins + 125 EZ)
    -- 11 low

    4 x 25 SDK to 15 m w/drag sox
    50 EZ
    4 x 25 overkick free w/drag sox
    100 EZ

    10 x 50 free w/paddles @ 1:15
    -- did Lochte turns
    200 EZ

    Total: 2400


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


    Back to the grind after my meet. I was too tired to do much in the pool. Hoping that I feel up to a USRPT type set today at Sewy.

    Results form the OSU meet: https://gallery.mailchimp.com/5f749c...sults_2016.pdf

    There were only 99 people there as opposed to 130 last year, probably why it ran so fast.

    Btw, my blog comments are enabled. If you could not comment, it means that you were probably not logged into the site -- according to our esteemed web master.

    Updated April 4th, 2016 at 10:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Ohio State Meet, Sat Apr 2

    by , April 3rd, 2016 at 11:24 AM (The FAF AFAP Digest)
    Emboldened by my phoenix like rise from mono in the nick of time for NE Champs, I made the journey to Ohio State for the Huntington meet. I was perhaps overly emboldened, as well as overly obsessed with sticking to my meet plan for the month. I did not feel quite 100%. I tried to compensate for some fatigue with extra caffeine. Then I just felt tired but wired. Still, even though I felt a little off, shutting it down in the pool for the last few days really helped. I swam some very fast in season times -- no doubt due to an assist from a super fast pool. The meet went quickly and clocked in under 3 hours. My events were all swum in about 2 hours.


    50 back, 27.43

    This event just felt labored the whole way. My legs felt quite tired -- probably from my last hard drylands session. I had decided to try taking 7 strokes the first length instead of 8 (I seem caught between 7 and 8.). This resulted in a major glide into the turn and a poor push off. I feel like that cost me a few tenths. Honestly, I expected to be a good half second slower and was pleasantly surprised when I saw my time. But I felt dead afterward and had a hard time getting my heart rate down.


    50 breast, 32.84

    I had a very good start and executed fairly well except for my walls. I had to short stroke both walls. Because I don't race breaststroke all that much, I have no idea what my stroke count is or should be. I just know that, in the past, gliding into the walls has killed my momentum. This race felt like a breeze compared to the 50 back. And my time was only .04 off my tapered PR from 2013 nationals. Was stoked with this time, which was .4 faster than my time at the Sprint Classic (where I had good walls). This is only the second time I've been under :33.


    100 IM, no swim

    There were only 8-9 heats between 50 breast and 100 IM. I just couldn't do it. I felt very tired and went to lay down on my yoga mat for half a hour to reboot. In retrospect, if I had wanted to swim 100 IM, I should have skipped the 50 breast. Not a big deal, and then I had some real rest before 50 fly.


    50 fly, 26.06

    I popped back in the warm up pool to wake myself up before this race and try to get psyched. I was sitting next to a couple guys who were swimming this event and had seen my 50 back. They said, "it's on!" And, well, who can resist that kind of good natured trash talk? So I got ready to swim fast. This was my best race of the day. I felt like I flew off the blocks. I wish they had reaction times posted. My UWs were good, breakouts were good, finish was good. I just had a slight glide into the first wall after taking 5 strokes, but nothing major. Was extremely happy with the time, which was again .4 faster than my time at the Sprint Classic (a meet for which I was more rested). This race felt much better than my 50 back. I'm not sure why that first race felt so awful.



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


    Very glad that I made the effort to race at the meet and happy with my times. 50s require a lot of racing to fine tune. I think these are all my best "in season" times. Of course now I'm wondering how many tenths can be attributed to the fin? Haha. I feel more tired from this meet than I was after Albatross. I hope I can shake off this fatigue soon. Off to the gym.

    Updated April 3rd, 2016 at 01:02 PM by The Fortress

    Categories
    Uncategorized
  5. Wed-Thur March 30-31

    by , March 31st, 2016 at 04:26 PM (The FAF AFAP Digest)
    Wed: 1600 EZ @ LA Fitness

    Thurs: 1500 with a couple bursts and fast 25s @ LA Fitness



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


    After taking it easy for a couple days, I do feel a bit better. Still tired though, and not sleeping very soundly. I plan to wake up tomorrow and see how I feel. If I feel pretty good, I'll get in an easy swim and drive to Columbus in the late afternoon. If I feel subpar, I'll just get in a hard workout. Here is the psych sheet: https://gallery.mailchimp.com/5f749c...ysch_sheet.pdf. No end lanes in a mixed gender meet -- a real rarity! I'm right next to the meet director in the 50 back, so will be sure to thank him for the meet.

    I can't believe how fast psych sheets for nationals came out! I think this is the most competitive my age group has ever been.

    Updated March 31st, 2016 at 08:57 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday March 29

    by , March 30th, 2016 at 11:02 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy with Bill & Jim

    600 various
    100 scull
    2 x 25 shooters
    3 x (50 double shooter w/fins + 50 EZ)
    6 x 25 power kicks @ :45
    50 EZ
    5-6 x (4 x 25 IM order @ 100 pace @ :45 + 50 EZ) -- Jim & Bill were doing short rest 50s while I did this.
    150 REZ

    Total: 2150


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


    I decided it was better to just back off for a couple days to see if that might help me feel better. Sometimes continuing to push just makes it worse. And it's not like I'm going to get that out of shape for a sprinter. So I did a very easy workout yesterday with no AFAP work. I feel somewhat better today, just still lethargic. Doing the same today. I haven't stretched in ages, so will try to do some of that as well. Hopefully, I'll feel recovered by Friday for my meet. If not, I'll enter one day of Zones. I'd just prefer to swim this weekend and then train hard for three weeks before nationals.

    Updated March 30th, 2016 at 11:09 AM by The Fortress

    Categories
    Swim Workouts
  7. Sat-Mon March 27-29

    by , March 28th, 2016 at 06:41 PM (The FAF AFAP Digest)

    Sat:


    2000 EZ at LA Fitness. I was too sore and tired after Friday's workouts to do anything more.


    Sun:

    off


    Monday:

    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Mains sets:

    8 x 50 burst + cruise @ 1:00-1:30
    100 EZ

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

    3 x (25 AFAP free + 75 EZ) @ 3:30
    100 EZ

    2 rounds:
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    50 EZ

    100 EZ

    Total: 3000


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


    I am on day 9 of this malaise and really not feeling any better after not doing much this weekend. My dr was definitely wrong that I would rebound in a couple days. It took all the willpower I could muster to do that super easy workout today. I'm sure Stewart has been in the same place. And now I don't know whether I will be well enough to swim at the OSU meet on Saturday. I wish I had a crystal ball. I don't know whether I should back off for a couple days assuming that I will swim on Saturday. Or if I should just keep muddling along and swim at a meet the following weekend. I could enter Zones or there is a chance I could swim at the Y Champs at Spire. I'd really like to get a meet in before nationals. it looks like the meet roster is almost at 1700 -- pretty popular nationals! My age group is stacked.
    Categories
    Swim Workouts
  8. Friday March 25

    by , March 25th, 2016 at 05:03 PM (The FAF AFAP Digest)
    Drylands:

    elbow & shoulder rehab ex
    captains chair leg raises, 2 x 20
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    altitude drops, 2 x 5
    resisted standing long jumps, 35 x 2 x 5
    med ball slams, 10
    HS hi row, 175 x 4 x 5
    explosive leg press, 120 x 3 x 15
    single leg squats on edge of high box, 2 x 10 each leg
    hip abductors, 130 x 4 x 5
    leg press, 255/275 x 4 x 5
    Kneeling ab crunches, 140/150/160/170 x 1 x 8


    Swim/SCY/Solo:

    600 various
    100 scull
    50 EZ
    8 x 25 burst + cruise
    150 EZ
    6 x 50 DPS free w/paddles
    50 EZ
    8 x 25 w/parachute
    100 EZ

    Total: 1750


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


    Feeling a little better today. Got in a solid gym session and short swim afterwards. I'm definitely stronger after an extended period of consistent lifting. The 275 on leg press didn't even seem that hard. I'm trying to figure out when to stop lifting before USMS nationals with Canadian Nationals just 3 weeks after ... It seems like I would really start losing strength at 4 weeks off ... Off to ice the elbows.

    I am super excited that I persuaded Jim and Bill to go to nationals. Bill is going to join RAM as well. With Water Rat, there will actually be a Pittsburgh presence! And a fun carpool down!

    Updated March 25th, 2016 at 06:32 PM by The Fortress

    Categories
    Uncategorized
  9. Thursday March 24

    by , March 24th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    warm up

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

    main sets:

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

    4 x (25 AFAP + 75 EZ) @ 3-3:30

    did a set with Jim, used fins
    5 x
    75 kick @ 1:15
    1 x 25 AFAP @ :45

    100 EZ

    3 x
    4 x 25 IM order @ :40 @ 100 pace
    1x 50 EZ

    150 EZ

    Total: 2900



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


    I took yesterday off, felt wretched. Rallied a bit today, but still low energy. Did not feel up to a USRPT set. I will have very few swimming options the next few days. The pools are all closed for spring break etc. On the upside, my elbows are feeling better. Not 100% but getting there.

    I'm looking forward to watching NCAAs. Big shocker in the 500 free with Smith not making finals. I hope he's just sick and not a head case like some commenters think.
    Categories
    Uncategorized
  10. Mon-Tues March 21-22

    by , March 22nd, 2016 at 04:01 PM (The FAF AFAP Digest)
    Monday:

    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    HS hi row, 170 x 4 x 5
    extreme angle goblet squats w/DB, 35 x 3 x 10
    good mornings, 95 x 4 x 5 (max)
    straight arm dips, 75 x 3 x 15
    explosive leg extensions, 105 x 3 x 25
    lateral raise, 65 x 4 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops, 5
    altitude drops + standing broad jumps, 5
    standing broad jumps, 5

    Swim/SCY/Solo: 1500 EZ




    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds: (1 round free, 1 round breast, 1 round back kick)
    8 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    1 x 100 EZ

    150 EZ

    8 x 25 no breath free w/paddles @ :45
    150 EZ

    Total: 2800



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


    Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

    Updated March 22nd, 2016 at 05:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sun March 20

    by , March 21st, 2016 at 11:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x
    15 AFAP breaststroke wall kicks + 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    -- some from the blocks, some from a push w/fins
    200 EZ

    5 x 50 DPS free w/paddles
    100 EZ

    Total: 2400


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


    I have not sleep very well the last few days. And Saturday night I started to have trouble breathing, which was then worse on Sunday. It's probably just allergies -- we had a lot of pollen last week. And so begins the battle to stay healthy in the springtime ... Feel a bit out of it today. Glad it's a gym day.
    Categories
    Swim Workouts
  12. Friday March 18

    by , March 18th, 2016 at 09:04 PM (The FAF AFAP Digest)


    Swim/SCY @ Pitt

    Warm up:


    400 various

    Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

    4 x (during the 700)
    2 x 25 shooters w/fins @ :30
    1 x 50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:00 or so (during a 400)
    50 EZ

    8 x 50
    odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
    evens = EZ

    went to diving well ... did 50 EZ
    4 x 30 starts off the blocks to 15m then cruise back
    1 x 25 AFAP back shooter
    125 EZ

    back to regular lane ...
    50 EZ

    7 rounds:
    1 x 25 shooter @ :40
    1 x 25 EZ @ :40
    1 x 25 power kick @ :40
    1 x 25 AFAP @ :40
    1 x 50 EZ @ 1:20 (skipped a couple of these)

    -- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

    100 EZ

    Total: 2925


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


    I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

    Also did shoulder & elbow rehab exercises, stretching, icing etc.
    Categories
    Swim Workouts
  13. Thur March 17

    by , March 17th, 2016 at 08:45 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    natalie couglin exercise, 2 x 10 each leg w/8 lb DBs
    https://www.facebook.com/officialnat...3967249559787/
    HS hi row, 160 x 4 x 5
    lateral raise machine, 60 x 4 x 6
    good mornings, 90 x 4 x 5 (think this a max)
    explosive leg extensions, 105 x 3 x 15
    resisted standing broad jumps, 32.5 x 2 x 5
    altitude drops, 5
    hip thrusters w/p,late, 35 x 3 x 15
    russian twists w/plate on incline, 25 x 3 x 25


    Massage, 60 min


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


    I rallied to get myself to the gym today despite being tired. Just wanted to have the massage after the gym work not vice versa. Planning on going to Pitt tomorrow, and taking a day off on Saturday.
  14. 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
  15. 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
  16. 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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  17. 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
  18. 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
  19. 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.
  20. 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
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