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http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Tue Jan 19

    by , January 19th, 2016 at 05:25 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:

    2 x (4 x 25 burst SDK + cruise + 50 EZ)
    100 EZ

    6 x (25 AFAP + 75 EZ @ 3:30-4:00)
    -- extra 50 EZ after #3

    150 EZ

    Total: 2150

    30 minutes of rehab ex, foam rolling & stretching


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


    Didn't do too much today. Despite a big night's sleep, I was still feeling tired. Probably will just float around for a few days. Definitely need this recovery week after the last block of training. The meet this weekend will be a small one. If they don't add in breaks and I need the rest, my best option will be to swim the 100 breast, 50 fly and 50 back. They each have multiple events between them. After this meet, I'll have a 4 week block of training and then I'll taper for the Albatross meet.
    Categories
    Swim Workouts
  2. Mon Jan 18

    by , January 18th, 2016 at 05:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy


    500 various
    100 scull
    8 x 50 DPS free w/paddles, 50 EZ
    10 x (25 shooter + 25 EZ)
    50 EZ
    6 x 50 single arm fly
    200 EZ

    Total: 2100


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


    I took the weekend completely off bc my body was tired (except for 30 min of stretching & yoga yesterday). I had intended to get some sprint work in today, but when I arrived at Sewy it was mobbed. I shouldn't have bothered with the drive. So I just did an easy workout while circle swimming with a couple other people.
    Categories
    Swim Workouts
  3. Fri Jan 15

    by , January 16th, 2016 at 10:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    side bridge with elevated feet and hip abduction, 10 each side
    altitude drops, 2 x 5
    knee tuck jumps, 2 x 5
    explosive butterfly pulls on double cable machine, 40 x 3 x 5
    squat jumps 2w/DBs, 20 x 2 x 5
    twisting med ball slams, 10
    eccentric bicep curls w/10 lb DBs, 3 x 10
    zercher squats, 75 x 4 x 5
    back extensions w/25 lb plate, 10

    30 minutes of stretching + yoga



    Swim/SCY @ Pitt

    Warm up:


    450 (did 350)
    300 kick, no did 100 scull + 100 single arm fly drills

    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 50 free w/paddles @ :45
    -- kept fins on for this bc of the interval

    Main sets:

    The main set was 3 rounds of:
    8 x 50 free (with some stroke count and descend combo) @ :55
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30

    As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

    8 x 25 backstroke @ 100 pace (on weird intervals)
    1 x 25 1 breath free
    1 x 25 sprint breast
    1 x 25 1 breath free
    1 x 25 EZ
    8 x 25 breaststroke @ 100 pace
    3 x 50 EZ
    2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
    -- breast 24, kick 21
    1 x 25 1 breath free
    1 x 25 sprint kick
    1 x 25 1 breath free
    1 x 25 sprint kick
    100 EZ

    -- then we did some turns from mid-pool
    -- then there was 8 x burst/fast 25s from the blocks
    -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
    -- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

    100 EZ

    Total: 2500


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


    I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.
  4. Thur Jan 14

    by , January 14th, 2016 at 06:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 @ 100ish pace @ :40
    -- I wasn't really making these, so decided that I was too tired for this kind of set.
    150 EZ

    30 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    200 EZ

    8 x 25 SDK to 15m with drag sox
    -- took me 14 kicks to get there
    100 EZ

    4 x 25 w/parachute & paddles
    100 EZ

    Total: 2700


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


    I was pretty tired today -- my body wants a recovery week NOW, not next week. I had a massage scheduled afterward, but when I arrived they were closed due to a power outage. I was really disappointed, and a bit pissed off. I went home and did 45+ minutes of stretching/foam rolling/lacrosse ball, etc. But that doesn't have quite the same effect ...
    Categories
    Swim Workouts
  5. Wed Jan 13

    by , January 14th, 2016 at 10:48 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    350 (did 250)
    3 x 100 kick w/fins, work SDKs @ 1:45
    3 x 100 free w/paddles @ 1:45 (there was a breathing pattern, but I never do that)
    50 EZ

    Main sets:

    6 x 25 power kick @ :45

    8 x 25 breast drills @ :45
    8 x 25 fly drills (did single arm working on low recovery) @ :45
    50 EZ

    4 rounds:

    assigned:
    2 x 125 IM switch @ 2:15
    2 x 25 fast power kicks @ :45
    extra :30 rest
    did (w/fins):
    2 x 75
    1 = fast fly/back/breast (:44-45) @ 2:15
    2 = cruisey backstroke kick, UW 12.5+ each length (:43-45) @ 2:15
    1 x 25 fast shooter (9 highs) @ :45
    1 x 25 EZ

    100 EZ

    16 x 25 burst + cruise @ :45 (cruised a couple in the middle)
    200 EZ

    Total: 2800


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


    With the temperature drops we've had, it was really chilly on deck last night. It was also crowded and the pool felt very wavy, especially when people were swimming fly. Fortunately, it was not one of Bill's super hard workouts. Much more manageable for me. Off to Sewy in a bit.
    Categories
    Swim Workouts
  6. Tues Jan 12

    by , January 12th, 2016 at 06:20 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    good mornings, 75 x 4 x 5
    kneeling ab crunches, 150 x 1 x 8, 160 x 3 x 8 (the weight on this machine seems wrong to me ...)
    single leg squat on high box, 3 x 6 each leg
    straight arm dips, 90 x 3 x 15
    deadlift, 80-85 x 4 x 6
    altitude drops, 5
    altitude drops + squat jump, 5
    star jumps, 5
    resisted standing broad jumps, 30 x 3 x 5
    face pulls, 60 x 4 x 12
    hip abductor, 130 x 4 x 4
    hip thrusters, 35 x 3 x 10


    3 miles on treadmill

    20 minutes of foam rolling & stretching


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


    Hit the gym today. I meant to do an easy 1000 afterward, but forgot to bring my swim stuff. I laid off most upper body exercises to give my bicep tendon a break. I think that I overdid the TRX planking exercises - too many in one session perhaps. Something to remember for the future.
  7. Mon Jan 11

    by , January 11th, 2016 at 06:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    10 x 25 shooters
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00
    200 EZ

    10 x (25 AFAP + 75 EZ @ 3:00-3:30)
    -- extra 50 EZ after #5

    200 EZ

    Total: 2650


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


    I felt pretty awful when I got in, but then loosened up and did some short speed work. Scheduled a massage for Thursday. I wanted to do some parachute work too, but my right bicep tendon has been a little cranky. Didn't want to push it.

    I hope some more people enter the Buffalo meet. I thought it would garner reasonably good attendance, but barely anyone has entered yet.
    Categories
    Swim Workouts
  8. Sun Jan 10

    by , January 11th, 2016 at 10:48 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    10 x 25 back @ 100 pace @ :45 (15 high-16 flat)
    100 EZ

    10 x 25 breast @ 100 pace @ :45 (mostly 17 highs, probably a little faster than 100 pace)
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :40 (13s)
    200 EZ

    10 x 25, SDK to 15m @ 100 pace then cruise @ :30
    200 EZ

    Total: 2500


    rehab/stretch/foam roll, 30 min


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


    I was pretty bushed yesterday and avoided any killer sets. It's definitely a pattern with me -- 4 weeks of hard training and I need a recovery week. I also think I need to do more body work. I still haven't been to an ART specialist since moving here, though I may have just found one fairly near me. Off to Sewy shortly.

    Updated January 11th, 2016 at 10:54 AM by The Fortress

    Categories
    Swim Workouts
  9. Friday Double, Jan 9

    by , January 9th, 2016 at 10:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pendulum crunch, 15
    TRX pendulums, 2 x 25
    TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
    TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
    TRX standing roll outs, 10
    TRX bicep curl, 3 x 10
    rope slams, 3 x 10
    alternating rope slams, 2 x 25
    kettle ball swings, 2 x 25
    extreme angle iso squat w/DB, 5:00
    elevated side bridge with hip abduction, 2 x 10 each side


    10 minutes of stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    10 x 50 kick @ 1:10 accelerate off walls
    -- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
    4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
    -- No, I did 4 x 50 DPS free w/paddles
    50 EZ

    Main sets:

    6 x 25 power kick @ :45
    50 EZ

    7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
    -- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
    1 x 100 EZ

    3 rounds:
    4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
    1 x 100 EZ

    I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
    R2 = 2 free w/paddles, then got out to use my inhaler
    R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

    6 x 25 burst to 15m then cruise @ :50
    -- I did 6 x 25 breast dolphin @ 100 pace (16s)
    -- bursting at the end of a long practice seem rather futile to me
    200 EZ

    Total: 3250



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


    I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

    Saw this article on core training on Swimming World: http://www.swimmingworldmagazine.com...core-strength/. That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.
  10. Thur Jan 8

    by , January 7th, 2016 at 06:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

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

    5 rounds:
    4 x 25 power kick + cruise @ :5 rest
    1 x 50 EZ

    100 EZ

    6 rounds:
    1 x 50 double shooters w/fins
    1 x 50 EZ

    100 EZ

    Total: 2550


    rehab ex: 20 min
    foam rolling & stretching: 30 minutes


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


    I was glad that I opted for a recovery workout today. I felt really tired in the water after last night's practice. I find it somewhat harder to swim the next day if I swam the night before as opposed to noon the day before. As usual, the hypoxic work was much easier in the warmer water. I still got a couple calf cramps along the way. I read recently that cramping is really a result of nerve over-stimulation, not all the other long suspected causes.

    I signed up for the 1/24 Buffalo meet and booked a hotel. Since it was a flat entry fee, I signed up for 5 events, planning to scratch 1-2 depending on how fast the meet runs.

    I finally got around to stretching today. I should not take my flexibility for granted.
    Categories
    Swim Workouts
  11. Wed Jan 7

    by , January 7th, 2016 at 10:06 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    450 (did 300)
    4 x 100 kick @ 2:10 (2 back, 2 breast)
    -- this is too much kicking for me for warm up ... and perhaps unnecessarily tiring
    50 EZ

    3 x (4 x 25 @ :30) w/various breathing patterns
    -- I did 2 x (4 x 25 @ :30, 1 breath free w/paddles)

    Main sets:

    4 x 50 w/fins @ 1:15
    -- done as 25 shooter + :5 rest + 25 power kick
    50 EZ

    assigned:
    2 rounds:
    1 x 200, 8 SDKs per length @ 3:30
    1 x 200, 8 SDKs per length @ 3:45, break :5 @ 50s
    1 x 200, 8 SDKs per length @ 4:00, break :5 @ 25s
    1 x 100 fast @ 90%
    1 x 100 EZ

    You might think that I would like that set. No. I see no need to do 200s and 8 SDKs per length on a 200 is way too much in practice or in a race. So I did the set thusly:

    R1:
    1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 3:30
    1 x 50 breast @ 100 pace (38) + 1 x 50 EZ @ 3:45
    1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 4:00
    1 x 100 breast w/fins fast @ 90% (1:05)
    1 x 100 EZ
    R2:
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:30
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:45
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 4:00
    1 x 100 smooth free
    1 x 100 EZ

    2 x (6 x 25 AFAP kick) @ :50 + 100 EZ
    I pushed off doing backstroke kick on the first one and immediately cramped, so skipped the first two and switched to breast dolphin and did:

    4 x 25 AFAP breast dolphin @ :50 (15s)
    1 x 100 EZ
    4 x 25 AFAP breast dolphin @ 1:00 (14, 15 lows)
    1 x 100 EZ
    2 x 25 AFAP flutter kick w/fins @ 1:00 (10s)
    1 x 100 EZ

    Total: 3000


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


    I was really tired after this effort. Being tired seems to be a constant theme in my blog as of late. Looking back, I've done many hard swim (and lifting) workouts and virtually no recovery swims since NE Champs -- though I have taken some days off. I probably need a massage. I had planned to lift today, but I think I'll do a recovery/hypoxic type swim instead.

    It is ridiculous how much faster my breaststroke is when I use a dolphin kick ... Timing is better too.
    Categories
    Swim Workouts
  12. Tues Jan 5

    by , January 5th, 2016 at 04:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    5 rounds:
    6 x 25 fly w/fins @ 100 pace @ :30
    150 EZ

    10 x 25 breast, hold best average @ 1:00
    300 EZ

    Total: 2950


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



    Ouch, was quite sore from weights today. But managed to get through the "fly training." I'll definitely be due for a week off weights before the Buffalo meet. I am thinking about signing up for 100 breast, 100 IM, 50 breast and 50 back based on the order of events: https://www.clubassistant.com/club/m...2258&smid=6970. (Always reserving the right to scratch if the meet is running too fast. ) I wish the 50 back wasn't last as so often seems to happen at meets ... Though perhaps I should do some fly as I haven't raced fly since the Sprint Classic?

    There is also a meet at Miami University of Ohio on Feb 13, which I excluded from my list. Great pool, but it's awfully close to the Albatross meet.
    Categories
    Swim Workouts
  13. Mon Jan 4

    by , January 4th, 2016 at 03:49 PM (The FAF AFAP Digest)

    Drylands:


    rehab ex
    ab wheel roll outs w/knees on bosu, 3 x 15
    straight arm dips, 90 x 3 x 15
    single leg squats on high box, 3 x 6 each leg
    zercher squats, 75 x 4 x 6
    HS hi row, 140 x 4 x 5
    supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
    pull up negatives, 2 x 5
    back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
    explosive leg extensions, 105 x 3 x 15

    Swim: 1200 EZ


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


    I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

    I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

    Jan 24: SCY @ University of Buffalo
    Feb. 13: SCY @ Miami U of Ohio
    Mar 5: SCM Albatross Meet @ Bethesda
    Apr 2: SCY Huntington Meet @ Ohio St U
    Apr 9-10: SCY Zones @ Mason
    Apr 28-May 1: SCY Nationals @ Greensboro
    May 20- 23: Canadian nationals (I would only go if it is SCM)
    July 9-10: LCM Terrapin Cup @ U of Md (very early start)
    July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
    July 30-31: LCM, South Central Zones @ Texas A&M

    I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

    Updated January 5th, 2016 at 05:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Fri-Sat Jan 1-2

    by , January 2nd, 2016 at 06:23 PM (The FAF AFAP Digest)
    Friday: Drylands: mini core

    Saxon side bends, 10 x 2 x 15
    power wheel standing roll outs, 8
    TRX forward & backs with forearms on bosu, 2 x 25
    TRX pendulums, 2 x 25
    TRX saw pikes, 2 x 15
    supine flutter kicks on bosu, 100
    supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

    3 miles on treadmill



    Saturday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    fast broken 100 IM, :15 rest @ 50
    150 EZ

    broken 100 fly w/fins, :10 rest per 25
    -- this was awful, couldn't really do the last 25
    100 EZ

    2 x
    10 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    100 EZ

    10 x 25 flutter kick, hold best average @ 1:00
    200 EZ

    Total: 3350



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


    Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.
  15. Thursdayi Dec 31

    by , January 1st, 2016 at 10:41 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


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

    Main sets:

    4 x 25 burst + cruise, 50 EZ
    4 x 25 stroke rate drills, 50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- the pool was packed and I was splitting a lane so I opted for
    -- 2 breast, 6 flutter kick (no fins)
    -- I couldn't see my times bc the clocks were not synched
    -- my flutter kick is much worse than my dolphin kick, so probably should work on it more
    100 EZ

    Jim & Bill arrived at this point, so I swam one set with them and then went back to sprinty things.

    10 x 50 @ 1:00
    -- I did 2 x (4 x 50 DPS w/paddles + 1 x 50 EZ)

    6 x 25 power kick w/drag sox (Bill tried some with me)
    6 x 25 shooters w/drag sox & fins
    150 EZ

    8 x 25 w/paddles, fins & parachute
    150 EZ

    Total: 3400


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


    It was a mob scene at the pool yesterday. There were only three lanes for lap swim with 50+ kids in the other three lanes -- my worst nightmare. But I managed to split a lane or share with Jim & Bill for the most part. I'm pretty tired from that effort so will pass on the pool mob scene today.

    I failed at staying up until midnight last night, despite a gaggle of loud girls at our house for a sleepover. Mr. Fort and I re-watched the two latest Star Trek movies to continue our debate over which series is better -- Star Wars or Star Trek.

    Updated January 1st, 2016 at 03:45 PM by The Fortress

    Categories
    Uncategorized
  16. Wed Dec 30

    by , December 31st, 2015 at 10:49 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    russian twists on incline bench w/plate, 25 x 3 x 25
    seated row negatives, 80 x 3 x 8
    seated straight arm dips, 90 x 3 x 25
    deadlift, 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 15
    extreme angle isometric squat, 4:00
    rear delt flys, 80 x 3 x 8
    back extensions w/plate, 25 x 3 x 10
    hip abdcutors, 120 x 4 x 5


    Swim/SCY @ Sewy Masters

    8 x 50 various @ :45
    8 x 25 power kick @ :40
    50 EZ
    ?
    16 x 50 with some IM pattern @ 1:05
    -- I did this kick with fins; interval was too hard otherwise.
    -- odds = 100ish pace, evens = EZ
    -- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
    1 x 100 EZ
    4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
    -- too hard for me again
    -- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
    -- I cruised # 10 and #21
    1 x 150 EZ

    Total: 2500


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


    I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.
  17. Mon Dec 29

    by , December 28th, 2015 at 06:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:


    500 (did 400)
    8 x 50 kick w/fins @ 1:10
    -- some easy, some 25-35m shooters, some burst + cruise
    50 EZ

    Main sets:

    4 x 100 free w/paddles with some breathing pattern @ 1:45
    -- I did 4 x 50 free w/paddles @ 1:45
    odds = free @ 200 pace
    evens = free @ 100 pace
    50 EZ

    6 x 50 power kick + cruise w/fins @ 1:00
    -- I did 4, interval was too hard, and then a 50 EZ

    5 x 100 free with some breathing pattern @ 1:40
    -- No, I did 6 x 50 @ 1:40
    odds = fly with fins @ 100 pace (28s, maybe a tad fast for 100 pace)
    evens = EZ
    50 EZ

    5 x 100, 8 SDK off each wall then build each 50 @ 1:40
    -- I couldn't even do this in short course, much less long course ...
    -- I did 6 x 50 @ 1:40
    odds = breast w/fins (33s)
    evens = EZ
    50 EZ

    6 x 150 done as: :30 AFAP kick, cruise to wall and then 100 EZ @ 4:30
    -- I only did a 50 EZ
    -- This was the same set that I did yesterday ... ouch
    -- Did backstroke kick, got about 8 meters or so from the wall

    4 x 50 SDK as far as possible w/fins @ 1:30
    -- No, I was toast and skipped this set
    200 EZ

    Total: 2850 m


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


    The intervals were way too hard for me today -- distance day -- but it seemed to work well to chop most distances in half. I still feel like it was a hard workout with 8 x 50s @ 100 pace (collectively) and 6 x :30 AFAP kick. I'll probably have to do some sort of recovery workout tomorrow.
    Categories
    Swim Workouts
  18. Dec 24-27

    by , December 27th, 2015 at 03:24 PM (The FAF AFAP Digest)

    Thursday Drylands:


    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward


    Friday: off


    Saturday:

    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


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


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 09:24 PM by The Fortress

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    Uncategorized
  19. Wed Dec 23

    by , December 24th, 2015 at 09:49 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick @ 1:15
    -- I did 4 regular backstroke, 4 burst+ cruise
    -- long course kicking is so tedious
    6 x 50 w/fins @ 1:20
    -- SDK as afar as you can and then cruise
    1 x 100 EZ

    Main sets:

    16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
    -- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
    -- the last 4 I did free w/paddles @ 200 pace
    1 x 100 EZ

    3 x 200 IM or stroke @ 3:45
    No! I did 3 x 100 backstroke kick w/fins
    1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
    2 = all EZ
    3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
    1 x 150 EZ

    4 x 25 AFAP + 25 EZ @ 2:00
    -- did flutter kick w/board & fins
    -- was worried that if I took the fins off, the cramps would get worse, which has happened
    -- went 12s on the 25s (there's a rope right at the halfway mark)
    1 x 200 EZ

    Total: 2950 m


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


    Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

    My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

    Happy holidays everyone!
    Categories
    Swim Workouts
  20. Tues Dec 22

    by , December 23rd, 2015 at 10:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


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


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.