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Swim Workouts

  1. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450



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


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Categories
    Swim Workouts
  2. Friday, Oct. 30

    by , October 31st, 2015 at 11:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


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


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Categories
    Swim Workouts
  3. Wed. Oct. 28

    by , October 29th, 2015 at 10:39 AM (The FAF AFAP Digest)
    I went to Pitt for the Wed night practice. I had a rather crappy workout. I have some chest congestion again, and I was cramping and on the verge of an asthma attack for part of the workout. I couldn't seem to get enough oxygen and the cold water didn't help. Too bad bc it was backstroke night.


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    8 x 25 power kick @ :40
    50 EZ
    5 x 50 backstroke kick @ 1:00
    4 x 25 burst SDK + cruise w/fins @ :40
    50 EZ

    Main Sets:

    8 x 50 backstroke drill w/fins (1st 25 rotate shoulders, 2nd 25 double recovery) @ :55
    -- I did 15 m UW and the double recovery drill. rotation is not something I really need to work on

    8 x 50 burst SDK + 6 fast strokes w/fins then cruise @ 1:05
    -- This is where I started gasping for air. I did 5 of these as burst SDK only then cruise and then 3 smooth free w/paddles. I couldn't have done this set as assigned anyway on that interval. Note to self to just cruise every other one next time.
    50 EZ

    6 x 100 back, 6 SDKs per length, swim smooth @ 2:10
    -- This should have been an easy set for me. I did a 50 and then got out and used my inhaler and rested a bit.
    -- Then I did 4 x 100 kick w/fins & board staying under 1:10
    50 EZ

    6 x 50 fast backstroke @ 1:30
    -- No, I did these all fast flutter or dolphin kick w/fins & board so I could breath (not super fast, was going 28s)
    50 EZ

    8 x 25 IM order, work the backstroke @ :40
    -- went 15s on backstroke (100 pace)
    50 EZ
    4 x 25 AFAP backstroke kick @ 1:00
    -- 15, 15, 15, 16
    250 EZ

    Total: 3300


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


    I woke up this am with even more congestion and coughing. Made an appt with my allergist; was lucky to get in tomorrow. He's an immunologist too; I'd like to get some bloodwork done to check on my immune system function. In any event, it was probably a good idea to modify the workout to add kicking. Bill doesn't seem to assign much kicking, perhaps bc he's used to coaching for only 60 minutes instead of 90.

    I'm leaving at noon for the cross country WIPIAL championship. I think Lil Fort is a bit nervous. Go Lebo!

    Updated October 29th, 2015 at 12:28 PM by The Fortress

    Categories
    Swim Workouts
  4. Tuesday, Oct. 27

    by , October 27th, 2015 at 04:58 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill:

    Warm up:

    400 various
    6 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    Did a couple sets from my HIT workouts:

    2 rounds: (fast = 100 pace)

    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :5 rest + 25 fast back @ 1:00
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + :10 rest + 25 fast back + :10 rest + 25 fast breast
    1 x 50 EZ @ 1:30
    1 x 100 IM, break :10 @ 25s
    1 x 100 EZ

    3 rounds kick w/fins
    R1 = dolphin, R2 = back, R3 = flutter
    3 x 50 @ 200 pace @ 1:00
    4 x 25, descend to fast @ :30
    1 x 25 EZ @ :30
    1 x 25 fast shooter
    1 x 100 EZ

    4 x 25 free w/paddles & drag sox @ :45
    12 x 25 w/drag sox & fins (4 back, 4 breast, 4 free) @ :40-45
    50 EZ

    Total: 3550


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


    It was nice to have a training partner today. We're going to try to meet up on Monday or Tuesday most weeks. Bill considers himself a sprinter, but has way way more endurance than me.

    I noticed when I used the drag sox that my bicep tendons were quite sore. I think that may be due to yesterday's med ball slams; a 15 lb ball is probably too heavy for me. I got the idea of the drag sox from watching a video of the Cal grad swimmers doing sets with paddles and drag sox. I think swimming with them may put too much strain on my fragile shoulders. Using them with fins was hard but less stressful. Next time, I'll try kicking with them. I like that they didn't really change my body position in the water.

    Updated October 27th, 2015 at 05:49 PM by The Fortress

    Categories
    Swim Workouts
  5. Monday Oct. 26

    by , October 26th, 2015 at 06:37 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


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


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming. http://swimswam.com/7-reasons-why-sw...hould-do-yoga/
  6. Thur-Fri, Oct. 22-23

    by , October 23rd, 2015 at 04:50 PM (The FAF AFAP Digest)
    Thursday

    1500 EZ

    Friday:

    1000 EZ


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


    I had Mr. Fort give me a massage las tonight. I told him to take it easy, but I was a little sore today.

    I've decide that I am going to attend NE Champs. That will give me 5 solid weeks to train after the Sprint Classic with a 2 week taper. Plus, it will be fun to actually swim some relays with the team that I joined (Stewart's RAM).

    I'm not sure what to enter ... It is an odd OOE with the fly/back sprints back to back.

    Saturday
    # Sex Event Estimated
    Timeline
    4 Men 400 M Free 10:00 AM
    5 Women 200 M Free 11:00 AM
    7 Women 200 M Breast 11:30 AM
    8 Men 200 M Breast 11:45 AM
    9 Women 50 M Fly 12:15 PM
    10 Men 50 M Fly 12:20 PM
    11 Women 100 M Back 12:30 PM
    12 Men 100 M Back 12:45 PM
    13 Women 400 M Free Relay 01:00 PM
    14 Men 400 M Free Relay 01:00 PM
    15 Mixed 400 M Free Relay 01:00 PM
    17 Women 50 M Breast 01:30 PM
    18 Men 50 M Breast 01:40 PM
    19 Women 200 M Fly 01:50 PM
    20 Men 200 M Fly 02:00 PM
    21 Women 100 M Free 02:15 PM
    22 Men 100 M Free 02:35 PM
    23 Women 200 M IM 02:55 PM
    24 Men 200 M IM 03:20 PM
    25 Women 200 M Medley Relay 03:45 PM
    26 Men 200 M Medley Relay 03:45 PM
    27 Mixed 200 M Medley Relay 03:45 PM


    Sunday:


    # Sex Event Estimated
    Timeline
    29 Women 400 M Free 10:00 AM
    32 Men 200 M Free 11:00 AM
    33 Women 200 M Back 11:25 AM
    34 Men 200 M Back 11:45 AM
    35 Women 100 M IM 12:10 PM
    36 Men 100 M IM 12:30 PM
    37 Women 100 M Breast 12:45 PM
    38 Men 100 M Breast 01:00 PM
    39 Women 50 M Free 01:15 PM
    40 Men 50 M Free 01:25 PM
    41 Women 400 M Medley Relay 01:35 PM
    42 Men 400 M Medley Relay 01:35 PM
    43 Mixed 400 M Medley Relay 01:35 PM
    45 Women 100 M Fly 02:00 PM
    46 Men 100 M Fly 02:10 PM
    47 Women 50 M Back 02:20 PM
    48 Men 50 M Back 02:30 PM
    49 Women 400 M IM 02:40 PM
    50 Men 400 M IM 03:15 PM
    51 Women 200 M Free Relay 03:45 PM
    52 Men 200 M Free Relay 03:45 PM
    53 Mixed 200 M Free Relay 03:45 PM
    55 Women 800 M Free Relay 03:45 PM
    56 Men 800 M Free Relay 03:45 PM
    57 Mixed 800 M Free Relay 03:45 PM


    I already have good times in the 50 fly and 50 back this year. I'm tentatively thinking of:

    Saturday:
    200 free (50 split, this spot seems better than later if I want to be fresh)
    100 back
    50 breast (wish this was later, but no good place to do a split request)
    100 free (50 split)
    mixed 200 medley relay (I would swim fly)

    Sunday:
    100 IM
    50 free is too soon after the 100 IM for me ...
    100 fly or 50 back
    mixed 200 free relay

    Any other thoughts?
    Categories
    Swim Workouts
  7. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 09:41 PM (The FAF AFAP Digest)
    Tuesday:

    Yoga, 60 min (left early)

    1800 EZ


    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


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


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=6957
    Categories
    Swim Workouts , Yoga
  8. Monday, Oct. 12

    by , October 19th, 2015 at 07:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


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


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Categories
    Swim Workouts
  9. Friday, Oct. 16

    by , October 16th, 2015 at 10:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    8 x 50 choice @ :50
    1:10 rest
    6 x 25 power kick @ :40
    1:00 rest
    4 x 50 descend (No, I did 4 x 50 EZ something or other)
    2:00 rest

    Main sets:

    2 rounds: (fins & paddles)
    5 x 50 @ :50 @ 200 pace
    4 x 50 @ :45 @ 200 pace
    1 x 50 EZ @ :45
    2:20 rest
    1 x 100 fast @ 2:00 (no fins)
    1 x 100 EZ @ 3:00

    R1: I did the first 5 x 50 free @ 200 pace, but cruised the 4 x 50 and did some kicking. No way can I really do 200 pace on that interval; even just making a :45 interval is exhausting since I'm so unaccustomed to it. On the fast 100, I did 75 fast back kick w/fins + 25 EZ (got a calf cramp on the turn), cruised in at 58.

    R2: cruised all 9 50s, skipped 1 or 2. did the "fast 100" as 25 AFAP breast (12) then cruised

    2 rounds:
    4 x 50 @ 1:00 @ 100 pace (lol, my 100 pace 50s are 1 and done)
    2 x 50 @ :55 @ 100 pace (more lol)
    1:45 rest
    1 x 50 AFAP @ 1:00
    1 x 50 EZ @ 2:00

    R1: I did 5 x 50 backstroke kick w/fins pretty fast, 12.5 UW each length (avg 27s) skipped or cruised a 50 and then did 50 AFAP breast.

    R2: Cruised all 6 50s, probably skipped 1, and did another AFAP 50 breast.

    2 rounds w/fins:
    1 x 25 shooter @ :45
    1 x 25 burst SDK + cruise @ :45
    1 x 25 EZ @ :45
    3 x 25 AFAP @ :45
    1 x 50 EZ

    I worked this set, though AFAP is a relative term on :45 and I had to breathe.

    100 EZ

    Total: 3500 total, I probably missed 150 or so


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


    Fort21 and I decided to go to the Pitt practice. I felt dead in the water at first after my last double. I would have liked more of a slo mo warm up instead of the short rest 50s to start. I also didn't really expect the hard 200 set on sprint night. That would have been absolutely grueling if done as assigned, even cruising parts of it made it hard to sprint later. The total yardage is not dissimilar to what I might do on some days. But the work to rest ratio is utterly different; I expect to be sore.

    I did have a ton of fun swimming with my friends there. It's such a nice change from always swimming solo. I guess doing more workouts like these would help my 100s, possibly. They are definitely not good for 50 training, but I can do that easily on my own. I will definitely need an easy swim this weekend and I'd like to rest a few days for the Sprint Classic.

    Before swimming, I did do 15 minutes of rehab exercises and 30+ minutes of stretching and yoga. Feeling pretty blasted now and in need of more body work.

    Updated October 17th, 2015 at 10:30 AM by The Fortress

    Categories
    Swim Workouts
  10. Rare Double, Wednesday, Oct. 14

    by , October 15th, 2015 at 10:40 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    hip thrusters w/plate, 35 x 3 x 10
    DB squat jumps, 20-30 x 4 x 5
    ravers, 30 x 3 x 10/8/6
    push press, 50 x 4 x 5
    DB row, 45 x 3 x 5 each side
    overhead squats, 45 x 3 x 8
    pull up negatives, 2 x 5
    wrist curls, 15-20 x 3 x 10
    hip abductors, 130 x 4 x 5
    back hyperextensions, 25 x 2 x 10


    Swim/SCY @ Pitt

    Warm up:

    600 various (did 500)
    8 x 75 drill, kick, build @ 1:30
    -- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length

    Main sets:

    12 x 25 @ :40
    odds = stroke build
    evens = fast free, 1 breath
    -- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
    -- oddly, despite being tired, some of my 25 backstrokes were fast tonight

    4 rounds:
    4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
    -- on the breast round, do double UW pullouts
    3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
    1 x 50 EZ @ 1:10
    3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
    1 x 50 EZ (wished this had been a 100 EZ)

    I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.

    250 EZ

    Total: 3550


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


    I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.

    I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...

    It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
  11. Tuesday, Oct. 13

    by , October 13th, 2015 at 04:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main Sets:

    10 x 25 backstroke @ 100 pace @ :45
    -- clocks weren't synced but looked like mostly 16s, couple 15s
    -- I was doing 11 SDKs + 6 strokes
    150 EZ

    10 x 25 breast @ 100 pace @ :45
    --18s
    200 EZ

    4 rounds w/fins
    3 x 25 @ 100 pace @ :30
    :30 rest
    1 x 50 @ 100 pace
    125 EZ

    -- did 3 rounds kick (1 back, 2 flutter) and 1 round breast

    1 x 50 free w/fins no breath
    100 EZ

    Total: 3000


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


    I was tired today, didn't get to sleep until 1:00 am last night, likely a byproduct of working out so late. My shoulders were sore, so I didn't do any free or fly. I probably should have gotten a massage after the meet instead of before. They help you recover so much faster. I did do 30 minutes of yoga and stretching.

    Very excited that Fort21 is coming home from college for fall break on Thursday!
    Categories
    Swim Workouts
  12. Monday, Oct. 12

    by , October 13th, 2015 at 10:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Lebo

    Warm up:


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

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 back from blocks (13s), 3 free w/fins (10s)
    200 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- had intended to do these all fly, but was too tired
    -- did 5 of each stroke in IM order
    200 EZ

    Total: 2500


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


    I went to Lebo to swim at 8:00 pm. I felt horrible when I first got in the water, then loosened up. But my body just crashed during that USRPT type set. I'm so used to working out at noon; it was just too late. And I wasn't hitting what I consider to be 100 pace on most of the 25s.

    I signed up for the Sprint Classic on October 25:

    5 Women 50 SCY Fly 0:26.50
    11 Women 50 SCY Free 0:25.80
    15 Women 50 SCY Breast 0:34.00
    23 Women 25 SCY Fly 0:12.50
    25 Women 25 SCY Back 0:13.50
    27 Women 25 SCY Breast 0:15.50
    29 Women 25 SCY Free 0:12.25
    Categories
    Swim Workouts
  13. Sunday, Oct. 11

    by , October 12th, 2015 at 05:14 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10


    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters



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


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  14. Thursday, Oct. 8

    by , October 8th, 2015 at 03:08 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 900 or so EZ. Heading out for a massage soon. Quads still sore to the touch.

    The psych sheet & heat sheets are out for the meet on Saturday: https://www.clubassistant.com/c/A50A...AT%20SHEET.pdf. Kind of nice, with only 6 lanes per heat no one has an end lane. Apparently, no one wanted to swim the 100 breast bc I am next to a dude who goes 1:04 ... Too funny. My left shoulder and upper back are kinda sore from crashing on the bottom of the pool last night. Hopefully, it will feel better by Saturday.

    Updated October 8th, 2015 at 05:37 PM by The Fortress

    Categories
    Swim Workouts
  15. Wed, Oct. 7

    by , October 7th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Lebo


    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    100 EZ
    2 x 50 burst + cruise
    100 EZ
    3 x Lochte free turn + 75 EZ
    1 x forward start, SDK + cruise
    5 x 50 various
    100 EZ

    Total: 1700


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


    Before swimming, I did a half hour+ of yoga, stretching and foam rolling. The pool at Lebo was icy again. I was getting feet and calf cramps much of the time. During warm up, unfortunately, I slammed the top of my shoulders into the "wall" where the pool gets shallow doing a shooter. Very ouchy. I did a few Lochte style free flip turns. None were great; I was a little deep on the breakout each time. In retrospect, I should have worn an old tech suit to try them. I also snuck in one forward start and the lifeguard didn't even lecture me. I'm glad I have another day to rest bc my legs feel really tired at the moment.

    Bad part of day: Getting smashed into by a teenage driver on the way to pick up Lil Fort from XC. She was either texting or in lala land bc she literally drove right into my lane without looking. I was shocked. No harm done to me, but my car has a ton of damage. I am not going to be pleased if I get a sh*tty rental car as a replacement.
    Categories
    Swim Workouts
  16. Tuesday, Oct. 6

    by , October 6th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 50 burst cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP free = 75 EZ) @ 3:00
    50 EZ

    32 x 50
    odds = @ 100 pace @ :30 (4 of each stroke, some with fins)
    evens = EZ @ :45
    200 EZ

    2 x (50 no breath free w/fins + 100 EZ)

    Total: 2550


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


    Did a pretty easy workout today. I decided to try the 50 no breath free that Doug always does and Steve just did. Used fins but tried not to kick too much. The first one was pretty easy, the second one much harder.

    Don't see a psych sheet up for this weekend's meet yet. I haven't had a chance to try my Lochte turn for the 50 free at full speed yet. Not sure if I'll get a chance ... I will likely go to the Pitt practice tomorrow night just to do a few starts.

    Still unsure of my SCM meet schedule. I may just rest a bit for each meet, and not do a full taper. I will do a full taper for the Albatross meet in mid March which will be my first meet in the 55-59 age group.
    Categories
    Swim Workouts
  17. Monday, Oct. 5

    by , October 6th, 2015 at 10:45 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    flutter kicks on bosu, 2 x 100
    back hyperextensions w/plate, 2 x 15
    captain's chair leg raises, 3 x 15
    streamline crunches, 2 x 50
    planks, 2 x 1:00

    20 minutes of stretching & yoga

    Swim

    1000 EZ


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


    I just took it easy in the gym yesterday and did some core work. I'm due for a recovery week, so may just cruise a bit the next few days.
    Categories
    Swim Workouts
  18. Sunday, Oct. 4

    by , October 5th, 2015 at 12:40 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    2 x (50 AFAP + 200 EZ)

    3 rounds:
    4 x 25 @ 100 ish pace @ :30
    2 x 25 fast kick @ :30
    100 EZ

    extra 100 EZ

    10 x 50 backstroke kick w/fins @ 1:00
    -- goal was to stay under :30 without much pain + 12.5+ UW each length
    -- went :27 on first one, and then 28s
    150 EZ

    Total: 3200


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


    Had to go to Sewy bc the high school pools weren't open. Costly decision. I didn't realize the parkway was closed coming home. It took me 2.5 hours to get home ... Between the parkway and the bridges, it's difficult to drive in Pittsburgh these days.

    My legs were still fatigued too. That's what I get for doing a kid's workout ...

    The order of events for NE Champs came out: https://www.clubassistant.com/club/m...1997&smid=6955. I am really bummed about it -- one of the worst OOE I've ever seen. The sprint events are all bunched together in the middle and, according to the timeline, will all start between 12:10 and 2:30 both days. FFS. No idea why they couldn't have put some first or last. Worse, the fly & back sprints are back to back on both days. I don't know if this meet is worth traveling for ... Alternatively, there are two other SCM meets within 4 hours of me at good pools:

    Nov. 14: http://www.rec.miamioh.edu/aquatics/...eet%20Info.pdf

    Dec. 5: https://www.clubassistant.com/club/m...2124&smid=5794

    Updated October 5th, 2015 at 12:49 PM by The Fortress

    Categories
    Swim Workouts
  19. Thur-Fri, Oct. 1-2

    by , October 2nd, 2015 at 03:39 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    20 x 25 w/fins, UW 15m+ each length @ :30
    200 EZ
    8 x 50 drill various
    50 EZ
    8 x 25 no breath free @ :40
    100 EZ

    Total: 1950

    -- sat in the whirlpool and steam room for a long time


    Friday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    50 EZ

    Main sets:

    10 rounds w/fins: (2 rounds fly, the rest IM)
    4 x 25 @ 100 ish pace @ :30
    1 x 25 EZ @ 1:00

    200 EZ

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

    Total: 2600


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


    Despite an easy swim yesterday, I was still tired from the mega drylands on Wednesday. I couldn't really hit 100 pace today, so it was more of an aerobic set. I plan to swim at Lebo tomorrow and take Sunday off. Hopefully, the legs will feel better. I'm going to stretch now. Then off for my last night of coaching. My swimmers are taking me out to dinner after, so that should be fun.
    Categories
    Swim Workouts
  20. SwimSwam drylands Wed, Sept 30

    by , October 1st, 2015 at 11:29 AM (The FAF AFAP Digest)

    Drylands:

    I decided to try a modified version of this dryland workout that I saw on SwimSwam just to mix things up. http://swimswam.com/master-this-kill...-improve-kick/. I've done most of the exercises before, just not all in the same workout. I didn't do the 3 rounds of supersets without stopping as prescribed -- too old, don't do aerobic dryalnds. I also interspersed some upper body work between the supersets.

    10 minutes on treadmill

    3 rounds:
    hip thrusters w/35 lb plate, 10
    bulgarian splits w/2 10 lb plates, 10
    split jumps, 10

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    side step up w/2 25 lb plates, 10
    side box jumps, 10

    pull up negatives, 5
    face pulls, 25 x 1 x 25

    3 rounds:
    weight lunges w/30 lb bar, 10
    knee tuck jumps, 5

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    leg press wide stance, 215-235 x 1 x 10
    leg press get together, 175-195 x 1 x 10
    russian twists on incline, 25 x 3 x 25

    med ball slams, 10



    Swim/SCY/Solo @ Lebo HS

    Warm up:

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

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- Tried a 4th one backstroke from the blocks, but got a massive calf cramp. My legs were really fatigued, so did a 50 EZ and shut down the sprinting.

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

    Total: 2050


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


    Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
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