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

  1. Tuesday, Jan 7

    by , January 8th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    USRPT set (though I used fins)
    20 x 25 free @ 100 pace @ :40
    -- I wanted to hold 12s. I missed on #8 and skipped #9
    175 EZ

    8 x 100 kick w/fins @ 1:40
    -- I did this set with one of my masters swimmers who was there
    odds = fastish under 1:00
    evens = steady state
    100 EZ

    20 x 25 breast w/fins @ :40
    -- trying to hold 14s
    -- missed #12
    175 EZ

    Total: 3650


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

    I was still really dragging yesterday I won't be dropping into bikram on a lark anymore after weights. Trying to decide if I should hit the gym or take a day off.

    I'm a tad disappointed about my HIT successor. His workouts look fine; they just don't look like they are intended for masters sprinters I was hoping to see Rich Abrahams posting workouts. haha
    Categories
    Swim Workouts
  2. Sun & Mon, Jan 5-6

    by , January 6th, 2014 at 02:33 PM (The FAF AFAP Digest)


    Sunday

    Just did an EZ 2000 @ Sewickley. Couldn't have done a real workout anyway. Though I went after family time, half the pool was still closed for a scuba class and it was mobbed.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x through, IM order
    3 x 50 @ 100 pace @ 1:00
    150 EZ

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

    Total: 3000


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

    I had nothing today, and was off my usual 100 pace times. I'm still sore from the double on Saturday. I think that was likely ill-advised and that I rushed back to training too soon after my illness. I just feel exhausted and run down right now. It doesn't help that I'm not sleeping well. Geez, I hope I feel better tomorrow! At least Pitt is back open!
    Categories
    Swim Workouts
  3. Jan. 3-4

    by , January 5th, 2014 at 11:02 AM (The FAF AFAP Digest)
    I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:

    Friday: Swim/SCY/Solo @ Sewickley

    600 various
    100 scull
    7 x 100 w/fins @ 1:45
    odds = DPS free w/paddles
    evens = kick w/board
    50 EZ
    6 x 25 burst SDK+ cruise
    50 EZ
    9 x 50 @ 1:00
    --3 x back, breast, back breast + 50 EZ
    5 x 25 shooter + 25 EZ w/fins @ 1:00
    40 EZ
    20 x 25 kick w/board, half AFAP @ :30
    100 EZ

    Total: 3050


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


    Saturday: Drylands

    I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.

    RC/Scap ex
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 50
    captains chair leg raises, 15
    russian twist on incline bench w/plate, 2 x 25
    row, 80 x 1 x 8, 90 x 2 x 8
    good mornings, warm ups, 65 x 3 x 8
    rear delt fly, 560 x 3 x 8
    explosive leg press, 155 x 1 x 5, 175 x 2 x 15
    supine bench press w/DBs, 40 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    DB pull in plank position, 40 x 1 x 15
    fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)


    Bikram Yoga, 90 min

    I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.


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

    2013 year in Review/Looking ahead:

    1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.

    2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.

    3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.

    4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.

    5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.

    6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.

    7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.

    8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...

    Belated Happy New Year everyone!!!

    Updated January 5th, 2014 at 08:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  4. Monday, Dec. 31

    by , December 31st, 2013 at 02:49 PM (The FAF AFAP Digest)
    After coaching my masters practice, I dragged myself to the Sewickley Y to swim with Jim and Bill. I feel sort of hungover from all the traveling, celebrating, lack of sleep and lifting. I just took it easy.

    Swim/SCY/Solo:

    100 EZ (I missed about 2000!)
    8 x 75 @ 1:15, I mixed in EZ free and kick
    8 x 50, 12.5 UW each length
    50 EZ
    8 x 50 free @ 200 ish pace
    100 EZ
    20 x 25, 12.5 AFAP + cruise @ 1:00
    -- I really didn't have any zip on these and did the last 4 EZ
    50 EZ

    Total: 2200
    Categories
    Swim Workouts
  5. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage


    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8


    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


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

    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  6. Friday, Dec. 27

    by , December 27th, 2013 at 02:02 PM (The FAF AFAP Digest)
    After coaching, I dashed to the gym to get a short workout in. Heading to VA for the weekend shortly.

    Drylands:

    lat pull down, 75 x 1 x 8, 90 x 2 x 8
    explosive push on cable machine, 25/30/35 1 x 30
    lower back machine, 105 x 4 x 8
    explosive leg extension, 75 x 3 x 15
    low row, 90 x 3 x 7
    hip abductor, 135 x 3 x 8 (machine felt too EZ)
    knee tuck jumps, 10
    captains chair leg raises, 3 x 15
    overhead squats, 45 x 3 x 8
    stretching, 5 min


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

    Wish I had had a chance to swim. I seem to be coming down with a cold. If I feel decently tomorrow, I will try to drop in on my team's Sat practice.
  7. Thursday, Dec. 26

    by , December 26th, 2013 at 02:53 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Jim, Bill, Jeremy & Jocelyn

    Warm up:

    400
    -- I arrived late bc I was coaching this am at Pitt

    Main Sets:

    "Big Jim" @ 1:30 base
    1 x 400
    2 x 200
    4 x 100
    8 x 50
    16 x 25

    I did:
    1 x 350 EZ
    2 x 200 kick w/fins @ 3:00
    3 x 50 @ 100 pace + 1 x 50 EZ @ 1:30
    2 x (3 x 50 @ 100 pace + skip a 50) @ :45
    16 x 25 @ :40
    odds = 100 pace
    evens = EZ

    6 x 75, done as 50 EZ @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute & equipment @ 1:00
    50 EZ

    Total: 3000


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

    I felt pretty crappy today. Too much food, sugar and vino, me thinks. Swam a lot of breaststroke w/fins today. Bill told me I am diving too deep instead of diving forward. So I've been working on my pull & recovery. I can't wait for Pitt to reopen so I can work on UWs 12 more days.


    Ooooh, one of my fave xmas gifts: 3 one hour massages from my masters swimmers!

    Updated December 26th, 2013 at 05:27 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, Dec. 23

    by , December 23rd, 2013 at 03:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

    4 x 25 burst + cruise
    4 x 25 fly @ 100 pace @ :40
    -- too sore from weights to do fly …
    50 EZ

    adapting to USD set:
    3 x (6 x 25 free @ 100 pace @ :20 rest + 50 EZ)

    200 EZUSD set:
    20 x 25 breast @ 10 pace @ :20 rest
    -- skipped # 7 & 15

    200 EZ

    Total: 2700


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

    I am really really sore from weights. Wasn't sure I could do anything at all today, but got through a couple ultra sets. I did breast on the second one bc that doesn't use the shoulders and back as much. You really do get a large amount of race pace swimming using this method. I've been at 7 days in a row and may take off both Dec 24 & 25. Happy holidays everyone!

    Updated December 23rd, 2013 at 03:51 PM by The Fortress

    Categories
    Swim Workouts
  9. Sun, Dec. 22

    by , December 22nd, 2013 at 08:37 PM (The FAF AFAP Digest)
    Drylands:

    wide grip lat pulldowns, 75 x 3 x 8
    triceps press, 70 x 3 x 8
    good mornings, (65 ?) x 3 x 8
    explosive leg press, 160 x 3 x 15
    kettleball swings, 2 x 10
    preacher curl, 50 x 3 x 8
    hip abductor, 90 x 3 x 8
    glute isolator, 70 x 2 x 8 each leg
    seated calf press, 80 x 3 x 8
    box jumps, 10
    captains chair leg raises, 3 x 15


    Swim/SCY @ Sewickley

    Jim and I were both there doing recovery workouts. I hopped out after 2000, and he carried on.


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

    I think the DOMS are already setting in! Hope I can get in a quality workout tomorrow before the holidays.
  10. Sat., Dec. 21

    by , December 21st, 2013 at 05:58 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y w/Jim

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x 50 burst + cruise

    -- I would have like to do more, but Jim was ready to start.

    Main Sets:

    The mid-distance swimmer and the sprinter swimming together ...

    Jim did 20 x 100 free @ 1:30, descend in sets of 5

    I did 20 x 50 @ 1:30 done as
    2 x (4 x 50 IM order + 1 x 50 EZ)
    -- was really tired after the first 10 so switched to
    10 x 50
    odds = fast @ 100 pace, IM order
    evens = EZ
    + 2 x 50 EZ

    8 x 50 (Jim cruised, I kicked)
    25 fast flutter kick w/zoomers + 25 EZ

    100 EZ

    Total: 2400


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

    Whew, short but hard workout. The 12x 50s @ 100 pace were nothing to sneeze at. Jim and I were mulling over meets for the spring. We were considering Canadian Nationals in mid-May. I was hoping it was SCM, but I see it's LCM ...
    Categories
    Swim Workouts
  11. Friday, Dec. 20

    by , December 20th, 2013 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

    Did a modified set from the HIT forum:

    3 x through:
    4 x 25 descend (R1 = free descend, R2 = smooth fly, R3 = breast descend) @ :30
    4 x 50 free w/paddles descend @ 1:00
    1 x 100 kick, negative split, faster each round
    4 x 25 back kick, descend to 100 pace @ :30
    R1= 50 EZ, R2 = 100 EZ, R3 = 150 EZ

    200 various farting around trying to decide what to do ..

    6 x 50 breast/free @ 100 pace @ 1:30
    150 EZ

    Total: 3400


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

    My mind is not really on swimming right now. I have the holidays on the brain and trouble concentrating. At least I'm in the water!

    Article on why training more during the holidays is not a good idea:
    http://www.swimmingscience.net/2013/...ng-effect.html
    Categories
    Swim Workouts
  12. Il Garbagio, Thursday, Dec. 19

    by , December 19th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Bill & Jim

    600 various

    10 x 100 @ 1:30
    I did evens = free, odds = kick

    Then Jim announced we were doing an hour swim for time. He insisted it would be good for me. I think he actually thought he might persuade me to do it. Ha! He actually ended up doing a 1650 for time. Bill and I did:

    2 x (10 x 50 w/fins) @ :50
    -- I mixed free and kicking

    8 x 50 kick no fins @ 1:30
    -- 15 AFAP + cruise
    -- I did the last one fast with fins and went a 25
    100 EZ

    Total: 3100


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

    This was pretty much recovery swimming for me, though it had a garbage yard component. I have some wicked DOMs after yesterday's first effort in the weight room in many months. I think I probably should have done half of what I ended up doing. I'm not going to focus too much on fast stuff for a few weeks while my body gets accustomed to lifting again. Onward!
    Categories
    Swim Workouts
  13. Wed., Dec. 18

    by , December 18th, 2013 at 02:49 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    cable twist w/yoga ball, 35 x 2 x 15
    captains chair leg raises, 3 x 15
    back extensions w/plate, 25 x 2 x 12
    wide grip lat pulldowns, 60 x 1 x 8, 75 x 2 x 8
    low row, 75 x 3 x 8
    leg press, 150 x 3 x 8
    twisting plate swings, 25 x 1 x 15
    knee tuck jumps, 2 x 8
    push press, 45 x 3 x 8
    explosive leg extensions, 75 x 3 x 15

    Stretching, 20-25 minutes


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

    Made it back to the gym today. I didn't go crazy, but suspect my upper body will be sore tomorrow. Wanted to do an EZ swim, but I didn't have time with the holidays looming. I'm way behind!
  14. Tuesday, Dec. 17

    by , December 17th, 2013 at 03:04 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/ Bill & Jim

    Warm up:

    600 various
    100 scull
    100 fly drills

    Main Sets:

    10 x 100 @ 2:00
    EZ/medium/fast
    I did back kick w/fins on 2 of the fast ones. Went 55s and I wasn't even going full throttle. The third one I did breast and was out in 30, then cramped.

    6 x 50 @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute @ 1:00
    50 EZ

    Total: 2600


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

    Started on the long road to get back in better shape. Easing back in, may have spent more time chatting than swimming. I reviewed my blog entries from prior more successful seasons. I was religious about doing drylands 2x week, did a lot more stretching and did more fast 100s in practice. I also think I just rested too much for NE Champs. I will approach my next SCM meet differently. I also need to work more on hypoxic work. But my lungs haven't felt the same since moving. I've been attributing it to my dog allergies, but it could be all the allergens and poor air quality in Pittsburgh. To the gym tomorrow!
    Categories
    Swim Workouts
  15. Meet Mishap

    by , December 16th, 2013 at 10:04 AM (The FAF AFAP Digest)
    I haven't had a bad meet in a long time, but I did this weekend at NE Champs. I felt awful in the water, fell apart the last half length in my races and committed technical miscues. I only swam three 50s and scratched the rest of my events and left early.

    50 fly, 29.9

    My hands were separated on the dive. Hard to have a good 50 after starting with major drag on the streamline. Then I could barely get my arms out of the water the last 3-4 strokes. This is about the same time I went at the Sprint Classic on only a few days rest.

    50 breast, 37.0

    My only decent event. This is my second best time. But had to short stroke both walls.

    50 free, 28.4

    Really, this was just awful. I dove in with my hands separated again. No idea why, I practice starts at Pitt frequently and this doesn't happen. I had nothing the last half length, no legs and breathed way too much. This is definitely worse than the 25.1 I swam at the Sprint Classic on little rest and way worse than my last tapered time of 24.6.


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

    So what happened? The possibilities:

    1. I was over tapered for my training. I may have rested too long. And I remember needing a recovery week before I started taper, so may have eased up too soon.

    2. My training was pretty sub par in general this fall and I need to do more conditioning work.

    3. I need to go back to lifting. A key benefit from lifting is that your muscles don't fatigue as quickly. My fly has felt pretty poor this fall after 7 months of no drylands. Our poor puppy is going to have to fend for herself for awhile while I go back to my prior training life. I am declaring this enforced experiment with no drylands a failure. It's been too long without drylands, I'm getting weak, and I'm lost muscle mass.

    4. I am human. This fall sucked for me on every level and I succumbed.

    5. I just had a random bad meet. Sh*t happens.

    6. I'm getting old.



    I'm going to look back over my blog to see what I've been doing in prior seasons. Though I guess it's hard to generalize from just one meet. And I'm going to forget about meets for awhile and just train for a couple months. The only good thing I can say about the meet is that my reaction time off the blocks was very fast. And it was great to see some swim friends!

    Updated December 16th, 2013 at 10:27 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  16. Thursday, Dec. 12

    by , December 12th, 2013 at 05:05 PM (The FAF AFAP Digest)
    900 EZ at Sewickley + some hot tubbing and a massage

    Feeling a bit twitchy now, which is a good sign. But my legs aren't as rested as I'd like.

    There's supposed to be a storm in Boston on Saturday. Ugh. One year SwimStud and I almost killed ourselves driving around in a storm and tons of people scratched. I don't have as much rest as I'd like Sat anyway since my first event isn't until 12:25. On the other hand, it's good for me to compete in the afternoon when I usually train.

    Hoping for safe travels!
    Categories
    Swim Workouts
  17. Wed., Dec. 11

    by , December 11th, 2013 at 02:54 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    1100 EZ, not one fast stroke. Spent more time in the whirlpool than the pool. My hamstrings are sore and tight. But I don't dare stretch too much. If you haven't been stretching, it just makes you sore. I have another catch up massage tomorrow, so hopefully that will loosen them up.
    Categories
    Swim Workouts
  18. Tuesday, Dec. 10

    by , December 10th, 2013 at 04:10 PM (The FAF AFAP Digest)
    1550 EZ @ Sewickley Y with a few bursts and up tempo 25s. The good thing about Sewickley is that there is a whirlpool and hottub.

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

    NE Champs is up to 496 swimmers and revised psych sheets come out tomorrow. No taper b*tchies yet and my legs don't feel rested. Trying to stay positive, so important during taper. My free times have been very fast in practice so I am keeping that at the forefront of my mind!
    Categories
    Swim Workouts
  19. Monday, Dec. 9

    by , December 9th, 2013 at 02:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    600 various
    100 scull
    4 x 50 fly drills
    4 x 25 shooter + 25 EZ
    5 x 25 up tempo free + 25 EZ
    100 EZ

    Total: 1550


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

    Had a very fun whirlwind weekend in NYC. Walked around a ton, which was bad for the resting of the legs. Lil Fort loves NY; she can't wait to go back. 4 more days of rest. Not really sure what to expect out of the meet. It has been a somewhat trying fall of training. I'm really hoping to get in some weights again this winter.
    Categories
    Swim Workouts
  20. NY Bound, Dec. 6

    by , December 6th, 2013 at 02:58 PM (The FAF AFAP Digest)
    Did 1650 EZ at Pitt. Very sore from the deep tissue.

    Headed to NYC with friends this weekend. Hitting a couple shows and touring about. Will be fun!
    Categories
    Uncategorized
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