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Swim Workouts

  1. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Monday, July 21

    by , July 21st, 2014 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  3. Fridy Double, July 18

    by , July 19th, 2014 at 12:03 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  4. Thursday, July 17

    by , July 17th, 2014 at 08:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    5 rounds w/fins of:
    8 x 25 stroke @ 100 pace @ :40
    -- 12s for back + UW 15 m, 14s for breast
    1 x 50 EZ @ 1:00
    1 x 25 DPK shooter @ :40
    1 x 75 up tempo dolphin kick on back @ 1:00 (:45-:46)
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 no breath free
    1 x 25 EZ

    200 EZ
    150 scull
    50 EZ

    Total: 4000


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

    Managed to get in a solid workout despite doing 5000 yesterday. I think a hard sprint workout is just as tiring. Hopefully, I won't be too tired to make the Sewy speed practice tomorrow night. Pitt is now closed for four days for JOs. I'd also like to make it to North Park, the big outdoor long course pool, for the first time this weekend. Oddly, despite all the kicking, my shoulders feel tired. I guess it's all the streamlining?
    Categories
    Swim Workouts
  5. Wed., July 16

    by , July 16th, 2014 at 05:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    5 x (25 scull + 25 free)
    50 EZ
    6 x 25 burst cruise @ 1:00
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- unlike a few days ago, these were right on my usual time
    50 EZ

    8 x 100 backstroke kick w/fins @ 2:00 done as:
    75, UW 15 m each 25
    25 EZ
    150 EZ

    20 x 25 breast @ 100 pace
    250 EZ

    6 rounds of broken up 200s w/fins done as:
    1 x 25 stroke @ 100 pace @ :30
    1 x 100 up tempo backstroke kick (hold 1:05 or faster) @ 1:30
    1 x 25 stroke @ 100 pace @ :30
    1 x 25 fast kick w/board @ :30 (hold 11s)
    1 x 25 EZ @ 1:00

    300 EZ

    Total: 5000


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

    As you can see, I'm trying to catch up with my GTD. Ha! No, not really at all. I just had a lot of time to swim today and plan on more aerobic work this summer. Feeling pretty beat after that actually. But considering it's only been 10 days since I've been back, that was a pretty good workout.
    Categories
    Swim Workouts
  6. Tuesday, July 15

    by , July 15th, 2014 at 05:36 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    20 x 25 backstroke @ 100 pace w/fins @ :40
    -- held 12 lows, UW 15 m each 25
    200 EZ

    mega kick set: 8 x broken 175 kick w/fins done as:
    1 x 25 DPK shooter @ :30
    1 x 75 up tempo dolphin kick on back @ 1:00
    1 x 25 AFAP kick w/board @ :30
    1 x 50 EZ backstroke kick @ 1:30

    100 EZ

    8 x 50 w/paddles
    odds = DPD free
    evens = DPS back
    100 EZ

    Total: 4000


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

    Made it to Pitt today and cracked 4000. Hmm ... can't remember the last time I did that. Aerobic sets rack up the yardage ...

    I heard last weekend that the Mason pool has been "saved." It was closed for 3 months for maintenance/repair this summer. They discovered the pool was sinking and they weren't sure if they could fix it. Apparently, they drilled holes in the pool and deck and used foam concrete and it worked to stabilize the pool. Good thing!

    Poor Teen Fort is having shoulder issues again and has a contrast arthrogram scheduled for Friday. They're not sure if it's a RC tear or just that she's suffering pain from her loosey goosey shoulders. I feel for her. I have the same shoulders. I don't think I'd survive in masters swimming if I wasn't a kicker/fin user/sprinter.
    Categories
    Swim Workouts
  7. July 12-14

    by , July 15th, 2014 at 01:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

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

    Main Sets:

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

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


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


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


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

    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  8. Friday, July 11

    by , July 11th, 2014 at 05:31 PM (The FAF AFAP Digest)

    Swim/LCM/Solo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

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

    Total: 3450 m


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

    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Categories
    Swim Workouts
  9. Thursday, July 10

    by , July 10th, 2014 at 05:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Warmup:


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

    Main sets:

    4 x (10 x 25 w/fins @ 100 pace + 50 EZ)
    R1 = back, R2 = breast, R3 = free, R4 = dolphin kick
    -- I was going to entirely bag any race pace efforts for awhile, but these weren't too bad, though I did miss a couple.

    300 EZ

    Then I modified an aerobic set that I made Mark do last night. Naturally, I eliminated the fast 100 fly. Used :30 per 25 interval.

    25 fly + 50 back + 75 breast + 100 up tempo kick
    25 back + 50 breast + 75 free + 100 up tempo kick
    25 breast + 50 free + 75 single arm fly + 100 up tempo kick
    25 free + 50 single arm fly + 75 back + 100 up tempo kick

    200 EZ

    Total: 3750


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

    Well, that felt harder than it should have. As I was adding up the yards in my head, I was wondering how on earth Ellen Reynolds (superstar who just aged up into my age group) does 6,000 7x per week ... Still, given the circumstances, I feel that was good enough to merit my birthday dinner at Wild Rosemary tonight. :-)
    Categories
    Swim Workouts
  10. Back, Tuesday, July 8

    by , July 8th, 2014 at 05:59 PM (The FAF AFAP Digest)
    I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

    We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

    I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

    Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

    600 various in long course

    8 x 50 @ 1:00, 2 x IM order drill

    8 x 50 kick w/fins 2 :50
    50 EZ

    5 x (3 x 50) @ 1:00
    1 = free, 2 = breast, 3 = kick
    50 EZ

    8 x 50 w/fins @ 1:00
    odds = single arm fly
    evens = dolphin kick
    100 EZ

    Total: 2750

    Updated July 9th, 2014 at 01:03 PM by The Fortress

    Categories
    Swim Workouts
  11. Last Swim before Vaca, Thursday, June 19

    by , June 19th, 2014 at 07:37 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 @ 1:00
    100 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- about the same times as yesterday, maybe couple tenths faster in free
    100 EZ

    4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
    -- went 10 mids
    100 EZ

    1 x 50 AFAP + 150 EZ

    Then, inspired by this post: http://swimswam.com/3-ways-improve-kick/, I did a long kick set. It's not often you'll see me do 15 x 100!

    3 x (5 x 100 kick w/fins) @ 2:00
    -- descend ##1-4 to pretty fast, #5 = EZ
    R1 = backstroke kick (1:10, 1:05, :58, :55)
    R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
    R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
    200 EZ

    -- Was pretty beat after that set ...

    8 x 50 DPS w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 4050


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


    I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.

    Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!
    Categories
    Swim Workouts
  12. Tues & Wed, June 17-18

    by , June 18th, 2014 at 08:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


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


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  13. Monday, June 16

    by , June 16th, 2014 at 04:43 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 @ :45
    50 EZ

    Main Sets:

    6 x 25 burst SDK from a push @ 1:00
    50 EZ

    5 x 30 m burst SDK from the blocks (2 back, 3 forward)
    100 EZ

    5 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R1&2 = fly, R3 = back, R4 = breast, R5 = dolphin kick w/board

    extra 100 EZ

    Total: 3250


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

    Pretty bushed from that. Do any of you get Swimming World magazine?There was an article this month about USRPT. Michael Andrew is apparently doing 3 workouts a day, so not such super low yardage as was suggested by someone on the forum. He also uses mega rest HIT for his 50 work, not USRPT. I never thought USRPT had a thing to do with 50s ...

    Leaving on Friday for Europe! Getting so excited!
    Categories
    Swim Workouts
  14. Sat., June 14

    by , June 14th, 2014 at 06:09 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt

    Warm up:


    500 various
    4 x 25 scull + 25 free w/paddles @ :10 rest
    4 x 50 kick (kicking without fins sucks big time in long course) @ 1:15
    4 x 50 dolphin kick on back w/fins @ 1:00
    50 EZ

    Main Sets:

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

    6 x (25 fast + 25 EZ) @ 1:15
    150 EZ

    8 x (50 @ 100 pace + 50 EZ) @ 3:00
    2 x IM order
    100 EZ

    5 x 100 kick w/fins @ 2:00
    -- goal was to hold under 1:15 without undue pain
    -- went 1:09-1:12
    -- 3 back, 2 flutter w/board
    150 EZ

    8 x 50 DPS w/paddles @ 1:10
    odds = free
    evens = back
    50 EZ

    Total: 3750 m


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

    It's funny, now that I have no LCM meet this summer, I don't have much interest in swimming long course ... But I suppose it's good for me ...

    Off to try a new restaurant tonight. Mr. Fort and I have been trying to hit all the good/new ones.

    And the passport crisis was resolved and I now have Ll Fort's new passport in hand. If anyone else has a similar problem, rushmypassport was great.
    Categories
    Swim Workouts
  15. Thur & Fri, June 12-13

    by , June 13th, 2014 at 05:06 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!
  16. Sunday, June 8

    by , June 8th, 2014 at 04:35 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
  17. Friday, June 6

    by , June 6th, 2014 at 05:21 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
  18. Wed., June 4

    by , June 4th, 2014 at 04:51 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!
  19. Friday, May 30

    by , May 31st, 2014 at 11:22 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
  20. Thursday, May 29

    by , May 29th, 2014 at 05:19 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
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