View RSS Feed

Swim Workouts

  1. Sunday Nov 29

    by , November 29th, 2015 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    600 various
    5 x 25 shooter + 25 EZ
    50 EZ
    4 x 50 w/fins, UW 20y each length @ 1:30 (they did 8 x 50 @ :45)
    50 EZ
    4 x 25 power kick @ :45
    50 EZ

    Main sets:

    10 x 50 @ 1:40 (they are doing 100s)
    odds = 100 pace
    evens = EZ
    150 EZ

    20 x 25 @ :45
    odds = burst or EZ
    evens = 100 pace
    200 EZ

    Total: 2650


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


    It was great to see my son over Thanksgiving. Unfortunately, he arrived with a cold, which I now have. I took yesterday off. I went to the pool today, but felt pretty lethargic. I am really hoping this does not devolve into a 2 week thing. Off to the couch.
    Categories
    Swim Workouts
  2. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Thursday:

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Friday:

    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.


    Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

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

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

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


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


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.

    I'm slightly concerned that there are not that many swimmers signed up for NE Champs ... barely over 300 two days before the deadline. That would make the meet run very fast.

    Updated November 27th, 2015 at 11:16 PM by The Fortress

    Categories
    Swim Workouts
  3. Tuesday Nov 24

    by , November 24th, 2015 at 07:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    2 x
    8 x 25 DPK shooters w/fins @ :45
    100 EZ
    extra 100 EZ at end

    Main sets:

    6 rounds w/fins:
    4 x 25 IM order @ 100 pace @ :30
    1 x 100 EZ

    extra 100 EZ

    8 x 25 no breath free @ :40
    150 EZ

    Total: 3000


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


    Yikes, I felt pretty plastered today from yesterday's double. Upper body weights also just kill my pool work. I couldn't do that much race pace work, so threw in some hypoxic work. Glad that I'm done with weights for awhile ...

    Strong legs are good! http://well.blogs.nytimes.com/2015/1...wn-and-brains/
    Categories
    Swim Workouts
  4. Monday Double Nov 23

    by , November 24th, 2015 at 11:30 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    resisted crunches on yoga ball on double cable machine, 40 x 3 x 10
    resisted side lunges on cable machine, 40 x 2 x 10 each side
    resisted standing broad jumps, 30 x 3 x 5
    altitude drop + squat jump, 5
    knee tuck jumps, 5
    explosive fly pulls on double cable machine, 40 x 3 x 5
    straight arm dips, 90 x 3 x 15
    glute isolator, 60 x 3 x 5 each leg
    face pulls, 50 x 4 x 15
    explosive leg extensions, 105 x 3 x 15
    bunny hops over bench, 3 x 10
    good mornings, 85 x 4 x 5
    med ball slams, 10
    alternating hammers, 20 lb DBs x 3 x 25/20/15

    20 minutes yoga & stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 300)
    5 x 50 kick @ 1:10
    -- used fins, did back kick and was UW 15m each length
    50 EZ
    5 x 50 free w/paddles @ :50
    8 x 25 power kick @ :45
    -- I did these burst SDK + cruise, tho the interval was a little short
    1 x 50 EZ

    Main sets:

    5 x 200 free w/bilateral breathing patterns & buoy
    -- I did backstroke kick w/fins and did:
    #1 = 100 fast (:57) + 50 EZ
    #2 = 150 EZ
    #3 = 50 AFAP (23) + 100 EZ
    #4 = 150 EZ
    #5 = 100 fast (:55) + 50 EZ
    1 x 100 EZ

    5 x 50 kick fast @ 1:10
    -- well, my legs were feeling fried after the fast kicking in the set before. So I did 25 fast breast @ 100 pace (17s) + 25 EZ
    1 x 50 EZ

    5 x 50 free @ 200 pace @ 1:05
    -- I did 6 x 25 backstroke fast @ 100 pace. Was maybe a tad faster than 100 pace. Went 15s and a couple of 14 highs.
    1 x 100 EZ

    4 x 100 w/bilateral breathing pattern, last one fast
    -- I punted this and just did 4 x 50 EZ
    1 x 100 EZ

    4 x 25 fast power kick @ :45
    1 x 50 EZ

    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 3150


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


    On Sunday, I went on a 7 mile walk with a friend and did 20 minutes of yoga. I wasn't interested in a long drive to a crowded pool and needed an "off" day in any event.

    I felt pretty tired when I got in the water last night after the long weight session, but my times were pretty solid. Again, it was a workout that was easily adjusted to sprint distances.

    That was my last dryland workout before NE Champs, which will give me about 2 1/2 weeks rest. I'm going to hit the swimming hard this week and then start resting this weekend or Monday. Unlike Stewart, I'm not feeling the need for a long taper. But my body could probably use one. 10 days is about my tolerance for tapering. After that, it just annoys me.

    I did wedge my body into the new Jaked J Rush that I purchased. I have to say it was a perfect fit. It had more compression that the thin Speedos and fit more tightly on top than the Arenas. I do not have a typical swimmer's body, so it can be hard to find suits that fit. I still (mostly) love the Arena Carbon Pro, but will give the Jaked a whirl at NE Champs.
  5. Sat Nov 21

    by , November 21st, 2015 at 06:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    100 single arm fly
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

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

    8 x 25 SDK @ 100 pace @ 1:00
    100 EZ

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

    Total: 2700


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


    Did a pure sprint workout today with lots of rest. I'm glad I didn't go easy today bc I heard that Bethel is having a 60 kid birthday party tomorrow with 0-1 lanes for lap swimming ... I would have hated to have planned a workout there and encountered that ... This was my 6th day in a row of training, so I will definitely go easy or go to yoga tomorrow.
    Categories
    Swim Workouts
  6. Fri Nov 20

    by , November 21st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    8 x 50 w/fins @ :50
    8 x 25 power kick @ :45
    4 x 25 burst SDK + cruise @ :45
    100 EZ

    12 x 25 IM order @ 100 pace @ :45
    1 x 100 EZ

    6 x 50 kick, 25 fast + 25 EZ @ 1:30
    -- we were supposed to do 2/3 fast
    -- cruised in around 35-36 (did backstroke kick)
    1 x 100 EZ

    4 x 100 with some pattern @ 2:30
    -- I did 25 fast + 75 EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- did breast w/fins, 26
    1 x 100 EZ

    Total: 2250



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


    There was no Pitt practice due to a college invitational, so I drove out to Sewy to swim with their team. Practice was only an hour, which suited me fine as I was feeling tired. Despite that, I swam pretty well on the race pace bits. Had dinner with some friends afterward. I am heading to Bethel Park later. I'll see how I feel. May have to shift to recovery mode. Or just go to yoga.

    Updated November 21st, 2015 at 10:54 AM by The Fortress

    Categories
    Swim Workouts
  7. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    Swim/SCY/Solo

    1000 EZ


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


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  8. Wed Nov 18

    by , November 19th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 kick w/fins @ :50
    8 x 25 power kick @ :45
    6 x 50 w/paddles @ :50
    -- no, did 8 x 25 scull w/paddles
    50 EZ

    Main sets:

    10 x
    1 x 100 IM (fins) @ 1:50
    1 x 50 fast stroke (no fins) @ 1:00
    1 x 50 EZ @ 2:10

    No, no a 1000x times no!

    I did 5 rounds of:
    1 x 100 backstroke kick w/fins @ 200 pace @ 1:50 (avg 1:01s)
    1 x 50 fast breast w/fins @ 1:00 (28-29)
    1 x 50 EZ @ 2:10

    Then I moved to the back of the line and did 1 round that was all EZ and then 4 rounds of:
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:50
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:00
    -- did 50 EZ a couple times otherwise sat on the wall
    -- backstrokes were all 13 high-14 flat
    -- these were approx 95%, too hard to go 100% amidst all the waves

    200 EZ

    4 x 25 fast @ :45
    -- 2 back, 2 breast
    -- too tired to do anymore
    50 EZ

    Total: 3250


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


    It was another sprinter's credo/axiom night. I can't even imagine doing 10 x 100 IMs ... My lanemates were trying to cajole/shame me into doing more than 5 rounds, but I am immune to peer pressure. And besides, I did an IM workout yesterday. Off the gym shortly, and then a massage.
    Categories
    Swim Workouts
  9. Tuesday Nov 17

    by , November 17th, 2015 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:


    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


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


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Categories
    Swim Workouts
  10. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



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


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 10:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."


    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.


    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.


    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


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


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	IMG_1817.jpg 
Views:	68 
Size:	453.6 KB 
ID:	10021   Click image for larger version. 

Name:	IMG_1818.jpg 
Views:	67 
Size:	403.7 KB 
ID:	10022  
  12. Thursday Nov 12

    by , November 12th, 2015 at 05:28 PM (The FAF AFAP Digest)
    Wednesday:

    I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.


    Thursday:

    1650 EZ @ LA Fitness with a few 25s @ 100 pace

    40 minutes of foam rolling/stretching/yoga


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


    Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.

    Updated November 12th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts
  13. Tuesday Nov 10

    by , November 10th, 2015 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


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


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today: scmchamps.blogspot.com

    Updated November 10th, 2015 at 06:14 PM by The Fortress

    Categories
    Swim Workouts
  14. Monday Nov 9

    by , November 9th, 2015 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    150 EZ

    Pyramid 50 frees:
    9 x 50 free with 6/7/8/9/10/9/8/7/6 strokes fast then cruise @ 1:30-2:30
    200 EZ

    10 x 25 breast @ 100 pace @ :45 (18s)
    -- really should have kept going but didn't have the mental wherewithal today
    200 EZ

    10 x 25 free w/fins @ 100 pace @ :40
    -- starting off SDK-ing on back
    --12s
    200 EZ

    Total: 2900


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


    I slept better last night, and was able to do a solid workout at Sewickley. I came home and did 45 minutes of yoga/stretching/foam rolling. I signed up for a small SCM meet this weekend in Ohio: 50 free and a couple off events. Not 100% sure that I will go; I'll see if I feel like making the drive. In general, I still think I need to continue to bust out of my Pittsburgh doldrums by going to more meets to prep for next year.
    Categories
    Swim Workouts
  15. Sunday Nov 8

    by , November 9th, 2015 at 12:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main sets:

    2 x
    10 x 25 w/fins, 15m+ UW SDK @ :30
    50 EZ
    extra 50 EZ at end

    4 x 50 off the blocks, SDK @ 100 pace then cruise
    100 EZ

    4 x 25 free @ 100 pace @ :30
    100 EZ

    10 x 50 various EZ @ 1:10-1:15
    200 EZ

    Total: 2600


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


    I wanted to do a real sprint workout yesterday, but I was too blasted. My upper body was still sore from that dryland palooza (too many med ball slams, etc). Plus, I only got a few hours of sleep Friday night in Hershey. I'm never a great sleeper, but sleep especially badly in hotels or when my monkey mind is active. I'll give it another go today.
    Categories
    Swim Workouts
  16. Thursday Nov 5

    by , November 5th, 2015 at 06:25 PM (The FAF AFAP Digest)

    Drylands:

    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar


    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.


    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


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


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Wed Nov 4

    by , November 4th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10, did backstroke kick
    50 EZ
    4 x 25 scull + flutter kick @ :45
    6 x 25 power kick @ :45
    50 EZ

    Main sets:

    7 x 50 breast drill w/fins: 25 breast w/6 flutter kicks in streamline + 25 breast dolphin @ 1:00
    50 EZ

    7 x 50 more breast drills @ 1:10
    -- NO! I did 6 x 50 burst SDK to 15m + cruise + 1 x 50 EZ

    5 x 100 breast, hold low stroke count @ 2:15
    -- NO! I did 50 fast dolphin or flutter kick w/board & fins + :15 rest (to stay out of my lanemates' way) + 50 EZ
    -- This was really hard. Went 25/26/26/26/25 on the fast ones. I consider my 100 pace to be 27s.
    1 x 100 EZ

    4 x 50 done as 25 fast breast + 25 EZ @ 1:30 (avg 17s)
    1 x 100 EZ

    6 x 100 IM, sprint the breaststroke @ 2:20
    -- NO! Did another kick set. Did 25 fast backstroke kick w/fins + 75 EZ
    -- went 10s on the fast 25s
    -- I felt totally beat on this set.
    1 x 150 EZ

    Total: 3000


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


    It was breaststroke night (horror emoticon). I don't mind doing some breaststroke, but that was a ton of it with no kick sets (another horror emoticon for no kicking). I had to modify some sets to get in some burst SDKs and kicking. The 5 x 100 set that I did as 50 fast + 50 EZ was a killer. Really more of a best average set for me. I was pretty dead after that, though my fast 25s backstroke kick were still at my usual pace. Bill said they were going to do some fast kicking on Friday. But I won't be there, as I have to travel to Hershey PA for XC State Champs. Lungs were better tonight, but still bothering me a bit bc of the colder water. I feel pretty dead after that workout, more than I would after one of mine. I guess I am just not used to non-drop dead sprinter HIT intervals ...

    Updated November 4th, 2015 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    Swim/SCY/Solo

    1100 EZ


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


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  19. Sun Nov. 1

    by , November 1st, 2015 at 07:30 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:


    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ

    Main Sets:

    3 x :15 AFAP VK (dolphin, 40 kicks) + 50 EZ
    extra 100 EZ at end

    5 x dive to bottom (13 feet), squat jump off bottom with fins, AFAP dolphin in streamline, get entire torso out of water
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #6
    -- 4 breast (no fins), 2 fly + 2 free w/fins
    125 EZ to shallow end

    5 x 50 easy free w/Lochte turn, SDK @ 100 pace off wall then cruise @ 1:30
    125 EZ

    Total: 2750


    40 minutes of foam rolling, yoga, stretching


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


    I wasn't sure that I could do a third sprint workout in a row. But I opted to try. That meant driving 10 minutes to Bethel Park today instead of a long round trip to Sewy tomorrow. I kept it short. My times on the 25s were very good, but man I felt flattened afterward. I had planned to go to yoga, but decided against it. Instead, I just did some on my own and feel a little better now. Lungs feel better too. This was a very good week of training for me post meet.
    Categories
    Swim Workouts
  20. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450



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


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Categories
    Swim Workouts
Page 3 of 71 FirstFirst 12345671353 ... LastLast