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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. Thur & Fri, June 12-13

    by , June 13th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15




    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15
    50 EZ

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


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


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  2. Tues, June 10

    by , June 10th, 2014 at 09:34 PM (The FAF AFAP Digest)
    Treadmill, jogged 4 miles


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

    I've been out of the water a couple days, and it looks like that dry spell will be extended to four days. Yesterday, we discovered that my daughter's passport expires on June 29 when we're supposed to be in Europe. Real imbeciles for not checking ... So the last two days have been consumed with gathering everything I needed for the emergency passport service. Not an easy task with Mr. Fort in Dallas. He had to overnight me some things. Tomorrow am, I've leaving for VA or a couple days to visit Teen Fort, who is coaching there this summer. But I'm booked solid and don't think I'll get a swim in before heading back. My aquatic fitness is not what I had hoped going into a vacation where I won't swim ... Oh well, plenty of time to get back in shape with no meet on the horizon.
    Categories
    Running
  3. Sunday, June 8

    by , June 8th, 2014 at 03:35 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 burst + curise
    100 EZ

    Main Sets:

    4 rounds:

    1 x 25 AFAP
    1 x 25 EEZ
    1 x 50 AFAP, broken
    1 x 50 EZ
    1 x 75 AFAP, broken
    1 x 75 EZ
    1 x 100 AFAP, broken
    1 x 100 EZ

    -- approx :30 rest after EZ portions

    R1= :10 rest
    R2 = :15 rest
    R3 = :20 rest
    R4 = :20 rest

    R1 = dolphin kick w/board & fins
    R2 = breast
    R3 = dolphin kick w/board & fins
    R4 = free w/paddles: did this one at 100 pace, not AFAP. didn't have any more AFAP

    extra 100 EZ

    5 x 50 smooth backstroke w/paddles
    100 EZ

    Total: 3400


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

    Today, I came in expecting the pool to be long course. Nope, the competition pool was closed and rec swim was in the small pool (belch). I had my own lane for about half the workout though.

    Now off to a farewell party for one of my swimmers who is moving to NY. I will miss him.
    Categories
    Swim Workouts
  4. Friday, June 6

    by , June 6th, 2014 at 04:21 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt


    Warm up:


    600 various
    2 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ) w/fins @ 1:10
    50 EZ

    Main Sets:

    4:00 VDK: :15 AFAP in streamline + :45 EZ (counting it as 100)
    -- VDK = vertical dolphin kick
    100 EZ

    8 x 25 burst + cruise @ :45-1:00
    -- did 4 from mid-pool
    100 EZ

    5:00 straight VDK (count as 200)
    50 EZ

    2 x (50 AFAP + 150 EZ)

    20 x 50 @ 1:10 w/fins done as 2 rounds of:
    4 x 50 w/paddles @ 200 pace (R1 = free, R2 = back)
    1 x 50 EZ
    4 x 50 kick
    odds = 100 pace
    evens = EZ
    1 x 50 EZ

    extra 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    100 EZ

    Total: 3550 m


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

    I had expected the pool to be set up SCY and had brought a SCY workout that I was psyched to do. I couldn't think of a main set I was up for, so did a little bit of everything. Still tired, long course is dead hard.

    It's wonderful to have Fort Son home. I can't believe he is a rising senior ... where does the time go ... He told me that all seniors in his fraternity (he's President) get a fully paid spring break trip. Seems they get major funding from the CEO of Ebay, who was a member. Pretty cushy!
    Categories
    Swim Workouts
  5. Wed., June 4

    by , June 4th, 2014 at 03:51 PM (The FAF AFAP Digest)

    Tuesday:


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

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

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


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

    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  6. Monday, June 2

    by , June 2nd, 2014 at 09:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


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

    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
    Categories
    Uncategorized
  7. Friday, May 30

    by , May 31st, 2014 at 10:22 AM (The FAF AFAP Digest)

    Swim/SCY @ Sewickley Y

    Warm up:


    700 various

    Main sets:

    8 x 50 cruise free @ :45
    masters minute

    8 x 25, burst SDK + cruise @ :45
    masters minute

    8 x 50 @ :50
    -- I did these kick w/fins trying to hold around :30-:31 (sort of 200 pace)
    200 EZ
    4 x 50 @ 100 pace @ 1:00
    -- ouch
    -- I tried hard on all of them, but only the first one was truly target 100 pace with that interval
    100 EZ

    4 x 50 @ :50
    -- cruised them backstroke kick w/fins
    4 x 25 AFAP @ 1:00
    -- 2 back, 2 kick
    200 EZ

    4 x 50 @ :50
    - cruised them back kick w/fins
    1 x 50 AFAP (breast w/fins, 27)
    100 EZ

    Total: 3050


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


    It was so nice to see my Sewy buddies and swim with a team. I was a bit tired after spending the day landscaping again. Since long course is now off, I'm back to doing a lot of kicking and SDK work.

    It looks like a gorgeous day here today!
    Categories
    Swim Workouts
  8. Thursday, May 29

    by , May 29th, 2014 at 04:19 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    3 x (25 AFAP w/fins + 75 EZ) @ 2:30
    fly & back = 10s, breast = 12
    50 EZ

    30 x 25 backstroke @ 100 pace @ :45
    -- 12 SDKs off the wall
    -- wanted to go 15s, some were 15 high, but I took them (drag suit slower than race pace kneeskin)
    -- just missed #9 and skipped #10, just missed #21 and skipped #22
    -- it took some mental will power to keep going
    -- went 14+ on the last one w/15 SDKs
    -- with the UWs, I was pretty O2 deprived

    400 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- UW 15 m +
    -- held 12 low to mid
    -- didn't miss any

    150 EZ

    Total: 3200


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

    Whew, kinda tired from that effort. The first USRPT set was definitely harder than the second one. Pitt is closed for the next three days. I'm planning on popping in to visit the Sewickly masters tomorrow night. I need to hit the gym in the am. Getting very excited about the upcoming vacation. And Fort Son gets home from college soon!
    Categories
    Swim Workouts
  9. Wed., May 28

    by , May 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    I decided to reprise the modified USRPT type set I did around 10 days ago.

    5 x (10 x 25 @ 100 pace + 100 EZ)

    R1 = backstroke, aiming for 15 mids, 10-11 SDKs @ :45
    R2 = breast, aiming for 18 mids @ :50
    R3 = fly w/fins (12s) (7 kicks, 6 stories, 3 breaths) @ 40
    R4 = dolphin kick w/board & fins @ :40 (12s)
    R5 = free w/paddles, only did 4 of these bc I couldn't swim through calf cramps

    extra 100 EZ

    Total: 3050

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

    2 thoughts on USRPT:

    1. My 100 pace in a drag suit is not the same as my 100 pace in a tech suit. So I will err on the side of giving myself 1/3 second or so leeway.

    2. To do USRPT, I can't replicate my 100 kicking patterns exactly. It's one thing to take 12 kicks off a wall if you're only doing 4 25s in a race. It's another thing to do a whole bunch of 25s this way. Still, next time I try backstroke, I really would like to try to do 12 kicks. This will result in me missing sooner than I should, but so what.
    Categories
    Swim Workouts
  10. Sunday, May 27

    by , May 27th, 2014 at 06:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I swam with two of my masters swimmers and it was so nice to have some company.

    Warm up:

    700 various
    4 x 25 scull
    4 x (25 shooter + 25 EZ with fins)

    Main sets:

    4 x 50 burst + cruise @ 1:10
    4 x 50, 25 fast + 25 EZ @ 1:10
    50 EZ

    4 x 200 kick
    -- 2 without fins @ 3:30
    -- 2 with fins @ 3:00
    50 EZ

    4 x 200 @ 3:30
    -- after 3 hours of hard work in the garden, my shoulders didn't want to do 200s
    -- I did 150 backstroke w/paddles and tried to hold a fasting oace
    100 EZ

    10 x 25 breast @ 100 pace at :40
    100 EZ

    Total: 3550

    ----------------------------

    Since my long course season is a bust with the meet cancellation, I just went along with the 200s. . I also took the next two days off to hang out with my family and continue the landscape/reclaiming the backyard project. I'll go to the pool tomorrow. But it's very hard for me to be motivated without a meet ...

    What is wrong with the blogs? When I was on my computer, I couldn't do any editing or formatting. Typed thus in my iPad.
    Categories
    Uncategorized
  11. Meet Cancelled, Thursday-Friday, May 22-23

    by , May 23rd, 2014 at 04:35 PM (The FAF AFAP Digest)

    Thursday: Swim/SCY/Solo:

    Warm up

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

    Main sets:

    6 x 25 burst + cruise
    100 EZ

    4 x (10 x 25 w/fins @ 100 pace + 100 EZ)
    R1 = fly @ :40
    R2 = back @ :40
    R3 = breast @ :40
    R4 = free @ :35
    100 EZ

    5 x 50 DPS back w/paddles
    100 EZ

    Total: 3150


    Friday: Swim/SCY/Solo:

    Warm up:

    same as above

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 2:30
    extra 100 EZ

    5 x (75 broken AFAP w/fins + 175 EZ)

    Total: 3200


    ------------------------------------


    I've still been pretty tired and struggled to get these workouts in. But my times were fine.

    Unfortunately, I just got notice that my June 7 meet in Buffalo has been cancelled. They double booked the pool. Pretty sloppy and inexcusable if you ask me. And disappointing. 6 of my swimmers had planned on attending the meet. I have to decide if it's worth traveling to get a long course meet in ... The only one that works with my schedule is one in Nashville on June 8. It's a fantastic indoor long course pool -- exactly what I'm looking for. Need to decide soon.
    Categories
    Swim Workouts
  12. Wed., May 21

    by , May 21st, 2014 at 03:45 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    600 various
    3 x 50 scull w/paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    10 x 50 DPS @ 1:00
    150 EZ

    Total: 1750


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

    My body is still tired from a blistering last week and accumulated workouts. I can tell I need a recovery week. But I can't take one now with the meet 2 1/2 weeks away. I decided on an easy day today. I knew if I didn't take one, I wouldn't be able to go hard over the weekend when the pool is set up long course.
    Categories
    Swim Workouts
  13. Tuesday, May 20

    by , May 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex, 10 min
    explosive leg press, 195 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    good mornings, 75 x 4 x 8
    seated straight arm dips, 70 x 3 x 25
    seated row negatives, 90 x 4 x 8
    russian twist on incline bench w/plate, 25 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20

    Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one.


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

    I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
  14. Sunday, May 18

    by , May 18th, 2014 at 05:24 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt:

    Warm up:

    600 various
    4 x (25 scull + 25 swim w/paddles)
    4 x (25 shooter + 24 EZ w/fins) @ 1:10

    --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.

    4 x (25 drill + 25 swim w/fins), IM order @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
    50 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    1 = fly (26 flat)
    2 = breast ( 30 flat)
    3 = kick (28 flat)
    4 = back (28 flat/low)
    -- missed one 100 recovery

    Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:

    12 x 50, 8 of them back w/paddles @ 1:15

    100 scull

    2 x 50 kick @ 1:00
    100 EZ

    -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.

    Total: 3300 m
    Categories
    Swim Workouts
  15. Fri & Sat, May 16-17

    by , May 17th, 2014 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo

    Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.

    600 various
    100 scull

    6 x w/fins
    75 back w/paddles @ 1:30
    50 double shooter @ 1:00

    100 EZ

    6 x 100 w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 2200


    Saturday: Swim/LCM/Solo

    I was relieved when I came in and it was long course! I even had my own lane most of the time.


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:15
    50 EZ

    Main sets:

    4 x 50 burst + cruise

    4 x (25 AFAP + 75 EZ)
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ)
    1 = breast (29 high)
    2 = fly (26 mid)
    3-4 = backstroke (28 low)
    5 = kick w/board (28 flat)

    50 EZ

    8 x 50 DPS backstroke w/paddles @ 1:15
    50 EZ

    Total: 3250 m


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

    Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
    Categories
    Swim Workouts
  16. Thursday, May 15

    by , May 15th, 2014 at 03:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


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

    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Categories
    Swim Workouts
  17. Tues-Wed, May 13-14

    by , May 14th, 2014 at 03:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  18. Monday, May 12

    by , May 12th, 2014 at 03:50 PM (The FAF AFAP Digest)

    Weekend Drylands:


    I had meant to get to the gym this weekend, but instead Mr. Fort and I spent the entire weekend landscaping/gardening. I can't remember when I last did so much manual labor ... Anyway, that definitely counted as weights. I could really feel it in my shoulders and lower back today.


    Swim/SCY/Solo @ Pitt

    Warmup:


    600 various
    3 x 50 scull w/agility paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ) @ 2:30
    extra 50 EZ

    5 x mixed up 200s w/fins
    1 x 75 stoke @ 200 pace
    :15 rest
    1 x 25 shooter
    1 x 25 EZ
    1 x 25 fast stroke
    1 x 50 EZ

    100 EZ

    2 x (4 x 25 fast kick w/fins @ :30 + 100 EZ)
    -- I just hit a wall here and couldn't really do any more.

    200 EZ

    Total: 3350


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

    Didn't to too much AFAP work today bc I was too sore from the weekend. The shooters in the main set were really hard. My hypoxic work has taken another hit with the bronchitis and allergies.

    I posted a pic on FB. Today there were only 3 swimmers (including me) in maybe 15 lanes at rec swim, and that's how it often is. That's Pittsburgh for you ...
    Categories
    Swim Workouts
  19. Friday, May 9

    by , May 9th, 2014 at 04:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    I forgot to do bursts!

    I did what I consider a sprint conditioning set today:

    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    -- did 1 round back, 1 round breast, 1 round dolphin kick
    -- no SDKS or pullouts on the AFAP 25s
    -- that's 900 yards of race pace work in a pretty short amount of time

    6 x 25 w/parachute & paddles
    100 EZ

    Total: 3250


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

    Happy Mother's Day weekend to all swimming moms!
    Categories
    Swim Workouts
  20. Wed-Thur, May 7-8

    by , May 9th, 2014 at 09:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


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


    Thursday: Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

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

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


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


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
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