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Swim Workouts

  1. Sunday, March 15

    by , March 15th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Jim and John

    Warmup:


    500 various
    100 scull
    20 x 25 w/fins @ :30
    -- UW 15 m+ each length
    -- had a chat break during the set
    50 EZ

    Main Sets:

    3 x (4 x 25 fly @ 100 pace w/fins + 4 x 25 EZ) @ :30
    50 EZ

    20 x 25 @ :40
    -- Jim and John were doing fly and IM
    -- I did: odds = shooters, evens =- 15m+ UW
    100 EZ

    2 x (25 AFAP breast + 25 EZ)
    150 EZ

    Total: 2650


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

    Didn't go too hard today, lots of hypoxic work. I"m going to rest hard the next 5 days before the Albatross meet. Off to do my RC exercises and stretch a bit.
    Categories
    Swim Workouts
  2. Friday, March 13

    by , March 14th, 2015 at 10:17 AM (The FAF AFAP Digest)
    Power Vinyasa Yoga, 75 min

    I ventured out to a different yoga studio yesterday, also only 10 minutes from my house. But the practice was pretty much the same as the heated Vinyasa Flow I have been going to occasionally. I liked the teacher better though -- less touchy feely. I declined to do the hi to low pushups though (shoulder fear). My main beef with vinyasa is that the practice does not appear to include any chest opening exercises.


    Swim/SCY/Solo @ Sewy

    2450 EZ


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

    I was pretty tired on Thursday, but felt energetic the next morning after a good night's sleep. So I decided to double with yoga and a recovery swim. Sewy was doing a sprint workout, but I just cruised everything. Jimby has a dose of sinusitis as well. Spring can't get here soon enough! I'm taking today off, as usual.
    Categories
    Swim Workouts , Yoga
  3. Wed-Thur, March 11-12

    by , March 12th, 2015 at 03:31 PM (The FAF AFAP Digest)

    Wednesday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    deadlift, 75 x 4 x 7
    face pulls, 50 x 3 x 25
    HS hi row, 130 x 3 x 8
    explosive leg press, 105 x 3 x 15
    back extensions, 190 x 3 x 6
    landmine windmills, 45 x 3 x 15
    kneeling ab crunches, 150 x 4 x 8
    batwing hold w/15 lb DBs, 3 x :30
    standing broad jumps, 10

    After lifting, I had a 90 minute massage. Good grief, my quads and IT bands were sore.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x (100 + 50) w/fins @ 3:00
    -- UW 15 m each length with open turns
    50 EZ

    Main set:

    2 x (4 x 25 fly w/fins + 100 EZ)

    5 x starts, working on kick count to 15 @ AFAP and 100 pace
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    back (23), breast (26), fly (23), double shooter (20 high)

    5 x 50 DPS free w/paddles
    50 EZ

    Total: 3700


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

    I felt sluggish today, but it didn't effect my times, which were solid. Kinda tired after that effort. I've been doing a lot of HIT work and no recovery swims. I think tomorrow I'm due for one. Pitt is closed, so I will likely head to Sewy to swim with Jim and Bill. Debating whether I also should go to yoga tomorrow or start resting for the Albatross meet next weekend. Alternatively, I would start resting hard on Monday for 5 days. I have the same 5 days drop taper in mind for Zones. If I don't rest some for Zones, my 100 back will suck. I'm really second guessing whether I should have entered that event for nationals. But a 100 fly and 100 back double (plus a mixed relay) on the first day is a bit rough for me.

    Speedo is coming out with a new LZR on 4/1. I must say it looks like the suit for me. I didn't like my Arena Flex that much and it was too big on top. The Speedo suits fit me better, and it looks like they are aiming for the compression that the Arena carbon pros have had. http://explore.speedousa.com/innovat...r-racer-x.html

    I also saw that Matt and Annie Grevers have entered nationals!

    Updated March 12th, 2015 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Tuesday, March 10

    by , March 10th, 2015 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ
    2 x 25 burst, fast doggy paddle, then cruise
    50 EZ

    Main sets:

    2 x (25 AFAP free w/fins from push + 75 EZ)
    50 EZ

    2 x (25 AFAP free off the blocks + 125 EZ)
    -- 10 highs rolling on :59

    1 x 50 AFAP free w/fins from push
    -- 22 flat, this is fast for me
    200 EZ
    1 x 50 fly w/fins from push
    -- 23 low
    200 EZ

    5 x 50 free w/paddles
    50 EZ

    2 x (4 x 25 fly w/fins @ :10 rest + 100 EZ)

    w/bungee cords
    8 x swim to resistance + X strong strokes w/paddles (counting these as a 50)
    150 EZ

    Total: 3350


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

    I was still sore from weights, but managed to do some AFAP work today. I wish this sinus infection would depart my body. I am still having some sinus and tooth pain. Sinus infections are very hard to kick; I read they can last up to 4 weeks. And I have been using the disgusting neti pot!

    Planning to do some rehab exercises and yoga next.
    Categories
    Swim Workouts
  5. Monday, March 9

    by , March 9th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly

    Main sets:

    4 x (100 w/fins, SDK 15m each length with open turns, + 50 EZ)
    100 EZ

    2 x
    3 x (fast free turn + 50 EZ)
    -- think I'm going to use 10 SDKs off the turn in my 50 free (7 right side, 3 belly)
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    10 x 25 overkick free @ :40
    100 EZ

    20 x 25 w/fins @ :30
    -- alternate 4 on back, 4 on right side
    -- SDK to 15 m
    -- #11 easy
    100 EZ

    Total: 3400


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

    I was tired and sore today from yesterday's double. As a result, I didn't do much fast stuff. But I did work on some race related items. Hopefully, I'll feel a little better tomorrow.

    Looking over the nationals entries, it appears there are very few people from the east coast signed up. I guess the fact that San Antonio is somewhat difficult to get to and that it's outside suppress attendance. I am glad that I'm going just for fun. I don't even really plan to "taper" given my recent schedule. Rather, I'm going to just rest some for my 3 meets this spring.

    I signed up for Zones. I'll swim:

    Sat: 50 breast, 100 back, 50 fly
    Sun: 100 breast, 50 free

    I may scratch 50 fly if I don't feel like I have enough rest. 100 back usually kills me, and there's not much time in between. I won't have much rest between 100 breast and 50 free either. I sure hope some more folks sign up for 400 IM.

    Updated March 9th, 2015 at 04:18 PM by The Fortress

    Categories
    Swim Workouts
  6. Friday, March 6

    by , March 6th, 2015 at 02:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly

    4 x
    4 x 25 w/fins SDK to 15m @ :5 rest + 50 EZ
    -- two belly, 2 back
    extra 50 EZ at end

    Main Sets:

    4 x (25 AFAP free from the blocks + 75 EZ)
    -- did these on 4:30-5:00 instead of my usual 3:00
    100 EZ

    4 x (25 AFAP breast + 75 EZ) @ 3:30
    -- 2 off the blocks, 2 from a push
    100 EZ

    6 x 25 breast drills
    50 EZ

    1 x 25 AFAP back
    -- cramped on start, decided I'd done enough starts
    50 EZ

    2 x (4 x 25 fly w/fins @ 100 pace @ :30 + 100 EZ)

    Total: 3050


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


    I didn't sleep well last night, so woke up tired and still with this persistent headache. I was also sore from weights, but didn't end up feeling too bad on the main sets. My 25 frees off the blocks were fast for me. I was going 10 high rolling on the :59. I'm decelerating in the transition from dolphin kick to flutter kick; need to work on that. I also really need to do some of this block work with a tech suit. Maybe on Monday. Pitt is on spring break now. Fortunately, though, the pool is open M-Th next week, so I'm not shut out for the entire 10 days.
    Categories
    Swim Workouts
  7. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


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

    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  8. Wed., March 4

    by , March 4th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 SDK to 25m then cruise w/fins @ :30
    100 EZ

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- some from push, some from blocks
    50 EZ

    6 x 25, odds = fly
    -- was thinking about doing 30 x 25 alternating fly & EZ, but was too tired to do fly
    50 EZ

    2 x broken 75 AFAP + 125 EZ
    -- :10 rest @ each 25
    -- was dead after two of these

    10 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    4 x 50 free w/paddles
    50 EZ

    Total: 3350



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

    I took yesterday off and went to the dr and sat on the coach. I do indeed have a sinus infection. I started antibiotics, but those don't always work. And still pretty tired and headachy. I might have done too much today. The combo of resting for Auburn + Paris + being sick means I have zilch sprint endurance at the moment and little chance of developing any before my spring meets. I will probably just concentrate on 50 work and fake a few 100s.

    Updated March 5th, 2015 at 10:15 AM by The Fortress

    Categories
    Swim Workouts
  9. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 02:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  10. Friday, Feb. 27

    by , February 28th, 2015 at 02:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    800 various

    Main sets:

    5 x (75 smooth fly w/fins + 75 EZ)
    -- smooth fly is basically my 100 pace these days
    -- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
    50 EZ

    5 x (75 back kick w/fins + 25 EZ)
    -- UW 15m+ each length
    50 EZ

    5 x (75 breast @ 100ish pace + 75 EZ)
    50 EZ

    5 x 75 free w/paddles @ 200 pace @ 1:15
    125 EZ

    Total: 3450


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

    I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
    Categories
    Swim Workouts
  11. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

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

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Tuesday, Feb. 24

    by , February 24th, 2015 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

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

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    -- 2 swim, 3 kick

    6 x 25 w/parachute, fins & paddles @ 1:00
    100 EZ

    Total: 3000


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

    A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

    A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/
    Categories
    Swim Workouts
  13. Back, Monday, Feb 23

    by , February 23rd, 2015 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    4 x
    4 x 25 @ :30, SDK to 20 Y
    50 EZ

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

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

    100 EZ

    Total: 2750


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

    I had an unbelievable time in Paris, indulging to the fullest in art, architecture, culture, and fine wine. I didn't want to come back. I trained less than Jazz while I was there -- only once. I couldn't tear myself away from Paris and my diplomat friend had taken some days off to escort me around. Despite not hitting the pool, my legs took a real beating with 7 days of constant walking. One day, I was out and about from 10:00 am until 9:30 pm when I went to the Louvre at night. And honestly, it was rather nice to escape completely from the "tyranny" of the pool and real life for a bit.

    The only negative was the trip home. With my usual bad luck with traveling, my flight was cancelled. I was stuck at Charles de Gaulle for 7 hours, had to run (literally) to my connection in Atlanta and my bag didn't make it home. As a result, I was up for 28 hours straight. (I don't sleep on planes at all.) So I'm feeling super exhausted and it may take a few days to recoup. I also had a bit of trouble on arrival. I had collected my bag and then armed security guards essentially corralled all arrivals for an hour. An unattended bag had been left near the exit of a US flight. They bombed the bag. Such is the mood in Paris ...

    Still, I dragged myself to the pool today. Honestly, I didn't feel that bad in the water, just tired. I couldn't muster up the energy to do anything but 25s. But my times were the same as usual, save for the 10th one.

    Updated February 23rd, 2015 at 04:40 PM by The Fortress

    Categories
    Swim Workouts
  14. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12


    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


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

    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Thursday, Feb. 12

    by , February 12th, 2015 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 breast working on pull
    50 EZ

    Main Sets:

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

    3 rounds:
    8 x 25 AFAP/hold best average @ 1:00
    150 EZ
    4 x 24 AFAP/BA @ :30
    150 EZ

    R1 = breast w/fins (12s)
    R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
    R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

    100 EZ

    Total: 3050


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

    I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

    Updated February 12th, 2015 at 04:23 PM by The Fortress

    Categories
    Swim Workouts
  16. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


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

    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  17. Monday, Feb. 9

    by , February 10th, 2015 at 09:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    700 various
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    10 rounds:
    4 x 25 @ 100 pace @ :10 rest (mixed it up with fly, breast, IM)
    100 EZ (did 150 EZ a couple times)

    extra 100 EZ at end

    Total: 2950


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

    I actually felt pretty good in the water yesterday, probably still feeling a bit rested from my drop taper for the meet. Though my quads were dead. I tried to do one of the 4 x 25 sets as dolphin kick and it was painful.

    I'm getting very excited about leaving for Paris on Saturday. I don't expect to train anywhere near my usual level, but hope to get a few workouts in. My friend recently joined a gym, so hopefully I can pop in to lift a couple times while I'm gone.
    Categories
    Swim Workouts
  18. Tues-Thurs, Feb. 3-5

    by , February 5th, 2015 at 03:37 PM (The FAF AFAP Digest)
    Did 1650, 1400, 1200 yards the last three days with a few starts and bursts and up tempo 25s. I've also spent a half hour stretching and doing my rehab exercises the last fews days. I'm actually feeling a little twitchy/b*tchy after quite a few days of hard rest. My scapula feels better, but my left shoulder is bothering me a bit. Going to take a lacrosse ball to it in a minute. I need to get off my butt and find an ART guy here in Pitt to keep my shoulder in better health. I also think I need to do some strengthening of the teres muscles; they are always sore.

    I see there are 180 people entered in the meet, not too bad.

    After reading some reviews of the Arena suits, I think I may try out my Flex this weekend. It sounds like it might fit me better on the whole. But the comments about compression being less on top worry me a bit. Better to try it now than for the first time at a big meet.

    Updated February 5th, 2015 at 04:30 PM by The Fortress

    Categories
    Swim Workouts
  19. Sun-Mon, Feb. 1-2

    by , February 2nd, 2015 at 02:16 PM (The FAF AFAP Digest)

    Sunday:


    I swam at the Sewickley Y with Bill, Jim and John. They did an actual workout. I did 1650 EZ, not one fast stroke. Plus, I got to sit in the whirlpool and soak my sore scapula too!


    Monday: Swim/SCY/Solo @ Pitt

    500 various
    4 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    14 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ

    Total: 1950


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


    I'm just resting hard this week for the Auburn meet. The area between my left shoulder blade and spine is still very sore. I'm not sure what I did to cause this issue. Maybe all the starts I did over a couple days? Anyway, slamming ibuprofen and icing.

    And now for an announcement ... I have joined Stewart Carroll's team, RAM, for nationals. Mark Cox has too, so RAM will have two blogger ringers from Pittsburgh. Or, as Mark, would say, at least we are "aspiring ringers." And hopefully, we can put together some good relays. I love my old team of course and will really miss swimming relays with them at Zones. But nationals is much more fun with a real team in attendance. Now I need to work on some plane reservations. I did manage to grab a spot at the Wyndham a couple weeks ago. The hotels seemed to sell out really fast for this meet. But I'm feeling excited about my spring meet schedule, which is good because I haven't been excited for awhile.

    I also signed up for the Albatross SCM meet on March 21. I'll only do 3 events. I'm just not sure which ones yet. This is my last year in the 50-54 age group for meters.

    Swim Meet Events

    Event
    Number
    Sex Distance Stroke Time Date
    4 Women 50 SCM Back 0:31.42 03/21/2015
    7 Women 50 SCM Breast 0:37.06 03/21/2015
    10 Women 100 SCM Back 1:16.50 03/21/2015
    21 Women 50 SCM Fly 0:29.64 03/21/2015



    I also saw that Arena has two new suits out: the powerskin carbon air and a new version of the flex. I haven't competed in so long that I haven't even tried my old version of the flex.
    http://www.swimmingworldmagazine.com/news/arena-behind-the-scenes-carbon-air/

    Updated February 9th, 2015 at 11:04 AM by The Fortress

    Categories
    Swim Workouts
  20. Friday, Jan. 30

    by , January 31st, 2015 at 11:19 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main sets:

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

    8 x 30 forward starts off the blocks
    -- workout on kick counts and breakouts
    100 EZ

    2 x (25 AFAP kick + 50 EZ)
    50 EZ

    2 rounds w/fins:
    1 x (25 AFAP + 75 EZ)
    1 x (broken AFAP 50, :10 @ 25 + 100 EZ)
    4 x 25 IM order @ 100 pace @ :30 + 150 EZ

    Total: 2600


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


    There was a varsity diving meet going on while I was swimming. So I had some nice viewing during all my easy swimming. I plan on taking the day off today and doing an easy swim tomorrow. But will do some stretching yoga and my rehab exercises. I woke up with pain the in the scapula area this am ... not sure how that happened. Hope the stretching will help.

    Updated January 31st, 2015 at 01:39 PM by The Fortress

    Categories
    Swim Workouts
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