View RSS Feed

Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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.
  11. Tuesday, May 6

    by , May 6th, 2014 at 04:03 PM (The FAF AFAP Digest)

    Swim/SCY/ Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x (25 shooter w/fins+ 25 EZ) @ 1:15
    50 EZ

    Main Sets:

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

    2 x (25 AFAP back, no SDK + 75 EZ)
    50 EZ

    5 x (50 AFAP + 150 EZ)
    -- 2 back (no push, no SDK), 2 breast (no pullouts), 1 dolphin kick
    100 EZ

    3 x 50 (backstroke, no SDK @ 90% effort working on not spinning + 100 EZ)
    50 EZ

    6 x 25 w/parachute & paddles
    150 EZ

    Total: 3550


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

    This is the first time in a long time I've felt up to doing AFAP 50s. Though I didn't attempt fly. It's been an entire month since I've taken a stroke of fly ... Backstroke with no SDK feels like a different stroke.

    Typically, this time of year, Pitt is long course on Fri-Sun. But not this weekend bc of lifeguard classes. I'm amazed Pitt rents out lane space for this, but doesn't sell memberships to the public. So it looks like I won't get in a long course workout until May 16.

    Nonetheless, displaying total chutzpah, I mailed in my entry form for the Buffalo long course meet. http://www.usms.org/comp/event.php?M...0140607ublc14L. Several of my swimmers are going, so it should at least be fun. The 50s were not very well spaced out, so I am going to space them out myself by doing:

    100 breast, split request
    50 fly
    50 back

    I don't feel like doing 50 free. I haven't done much of it in practice since the shoulder issue (now resolved) and it doesn't feel great. I entered times a second slower than last year, but even that may be a stretch. I know if I didn't have a meet to train for, I would lose focus and start cross training. And since I'm already going to miss 2 1/2 weeks of swimming this summer, that would not be good idea.
    Categories
    Swim Workouts
  12. Monday, May 5

    by , May 5th, 2014 at 03:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    5 x 25 shooter w/fins + 25 EZ @ 1:15
    100 EZ

    Main sets:

    4 x 25 burst + cruise
    100 EZ

    20 x 25 free @ 100 pace @ :40
    150 EZ

    10 x 25 dolphin kick w/board & fins @ 100 pace

    3 x 100 DPS free w/paddles

    8 x (25 AFAP breast w/fins+ 75 EZ) @ 2:30
    100 EZ

    Total: 3450

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

    My blog has been all gloom and doom lately. And, unfortunately, the forecast is still cloudy with no sunshine. I survived bronchitis and a stomach virus, but came down with another cold over the weekend. At least it feels like a cold: I guess it could be allergies. This spring is supposed to be one of the worst allergy seasons ever after a cold winter. So still congested, coughing and no energy. Geez. I was hoping to get some solid training in before the Buffalo meet on June 7, but now I feel like that meet is in jeopardy. I wasn't up to doing anything more than a bit of USRPT and some fast 25s today. Btw, I thought Bob Bowman's comments on USRPT were spot on. He said, "it's like spinach, it's good for you but you don't want it to be the only thing you eat."

    It was very nice following nationals over the weekend. Great swims by fellow bloggers. I was pleasantly surprised that my 100 IM (with botched turn) and 50 breast survived the onslaught and will be AAs along with 50 back/100 back and 50 fly. Not too bad for an off year where my only PR was the 100 breast.
    Categories
    Swim Workouts
  13. Fri-Sat, May 2-3

    by , May 3rd, 2014 at 05:16 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    5 x 25 shooter + 25 EZ w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
    100 EZ

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

    2 x (50 AFAP kick w/boards & fins + 150 EZ)

    Total: 3600



    Saturday Drylands @ LA Fitness

    Rc/scap ex
    explosive leg press, 75 x 3 x 15
    explosive leg extensions, 90 x 2 x 15
    pec fly, 60 x 3 x 8
    hip abductor, 100 x 4 x 6
    good mornings, 75 x 3 x 8
    cable push pull, 20 x 2 x 15 each side
    ab wheel roll outs, 15
    kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


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

    Took Thursday off after the stomach virus and didn't push it too hard on Friday.

    I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.
  14. May 1

    by , May 1st, 2014 at 04:54 PM (The FAF AFAP Digest)
    Wednesday, SCY/Solo @ Sewickly

    Warm up:


    600 various
    150 scull
    4 x 50 DPS free w/paddles @ :50
    50 EZ

    Main Sets:

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

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

    4 x (75 AFAP + 175 EZ)

    5 x 25 AFAP kick w/board & fins + 25 EZ @ 1:15
    200 EZ

    Total: 3250


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

    Managed to get a half way decent workout in. Either my times were slow (certainly possible) or the pace clocks were slightly unsynched. Unfortunately, prolonging my streak of bad luck, I came down with the stomach bug that's been going around. Needless to say, I am on the couch today.

    Updated May 1st, 2014 at 05:14 PM by The Fortress

    Categories
    Swim Workouts
  15. Tuesday, April 29

    by , April 29th, 2014 at 05:25 PM (The FAF AFAP Digest)
    1750 EZ @ Sewickley Y. Was pretty dead from yesterday's double.
    Categories
    Swim Workouts
  16. Monday, April 28

    by , April 28th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8


    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


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

    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  17. 12:30-5:00 Sat., April 26

    by , April 26th, 2014 at 05:35 PM (The FAF AFAP Digest)
    12:30-5:00. That's how long it took me to travel and get a 1:15 workout in. I am still so very frustrated with Pittsburgh. Please don't read if you don't want a rant. I left my house at 12:30, drove :30 to Pitt, spend :15 parking and walking to the pool. Then I discovered it was closed again until May 5. So disappointing. So I journeyed to Sewickly, another half hour. When I got there there was a party taking up most of the pool and the two lap lanes had three slow swimmers in them. I waited about 40 minutes to get a lane. Then had a long drive home. I could not be more frustrated with the bleak pool situation here. Universities and high school pools are basically shut off to the public. The brand new high school pool 5 minutes from me is only open to the public from 9-10 pm during the week, never on the weekend. F!!!! I cannot believe I live in a place with no pools and no meets .... I informed Mr. Fort today that he will have zero input on where we retire. I have to live in this h*llhole for masters swimmers; he has to move to somewhere more hospitable at some point. To top it off, I am still only about 80-85%. One of my swimmers had the same ailment -- crushing fatigue, congestion, cough. She was out two weeks and isn't well either. Anyway, I got in a short workout without much speed. No UW work because the pool is only 3.5 feet deep at one end.


    Warm up:

    600 various
    100 scull
    100 fly drills
    10 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    4 x (25 AFAP + 75 EZ)
    -- didn't get my times, analog clocks weren't synched
    100 EZ

    5 x 150 kick w/fins @ 2:30
    -- 25 fast + 25 EZ by 50s
    100 EZ

    5 x (75 strong free w/paddles & fins + 75 EZ) @ 3:00
    100 EZ

    Total: 3750

    Updated April 26th, 2014 at 06:35 PM by The Fortress

    Categories
    Swim Workouts
  18. Friday, April 25

    by , April 25th, 2014 at 03:41 PM (The FAF AFAP Digest)
    Swim/LCM/Solo

    600 various
    4 x 50 scull-swim
    4 x 50, 25 shooter + 25 EZ @ 1:10
    50 EZ

    2 x 50 burst + cruise

    16 x 50 kick w/fins @ 1:00
    50 EZ

    16 x 50 DPS swim w/paddles @ 1:10
    odds = free
    evens = back or breast
    200 EZ

    Total: 3000


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

    I was really happy to see the pool set up long course for rec swim. Too bad I wasn't able to crank. I may have overdone my last couple workouts bc I'm really not feeling any better. Very discouraging ... Just did a low intensity workout today.
    Categories
    Swim Workouts
  19. Tuesday, April 22

    by , April 22nd, 2014 at 04:32 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

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

    4 x (broken AFAP 50s + 150 EZ) @ 5:00
    -- first 2 broken for :5, second 2 broken for :10
    dolphin kick w/fins & board, 23
    back w/fins, no push no SDK, 25
    dolphin kick w/fins & board, 22
    back w/fins, no push no SDK, 25

    100 EZ

    2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
    -- 1 dolphin, 1 flutter, 34s

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2750


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

    Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.

    Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.
    Categories
    Swim Workouts
  20. Monday, April 21

    by , April 21st, 2014 at 02:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


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

    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Categories
    Swim Workouts
Page 4 of 59 FirstFirst 123456781454 ... LastLast