View RSS Feed

The FAF AFAP Digest

My USMS Page:
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. Sun-Mon Feb 8-9

    by , February 8th, 2016 at 04:55 PM (The FAF AFAP Digest)

    Sunday: Yoga 75 min

    I had planned to swim at Sewy with Jim, but when I tried to leave, my car wouldn't start. Mr. Fort was gone on a long run, so I was carless. After Triple A arrived, I managed to get myself to a yoga class. The heat was (inexplicably) off. It was amazing how easy the class seemed without it.

    However, I'm not sure yoga was the smartest thing, as my elbow was hurting more today. Probably all those down dogs put too much stress on it ... I did find my active wrap elbow icer, so will start using that.



    Monday: Swum/SCY/Solo @ Sewy

    Warm up:


    the usual --
    500 various
    100 scull
    8 x 25 shooters @ :40
    100 EZ

    Main sets:

    8 x 25 back w/fins @ 100 pace @ :40
    -- backstroke was bothering my elbow some, so I didn't want to do too many 25s
    100 EZ

    16 x (25 AFAP + 75 EZ @ 3-4:00)
    -- 3 breast, 3 free, 3 back from the blocks, 3 breast, 4 kick
    -- used fins on a few
    125 EZ

    8 x tethered SDK or kick w/bungee cord tied to block
    -- hard to do SDK in a shallow pool bc you float up
    125 EZ

    6 x 25 no breath free w/fins @ :40
    100 EZ

    Total: 3500


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


    After taking Saturday off (as per usual) and not doing much yesterday, I had more energy than usual today. I'm not sure I've ever done 16 x AFAP 25s in a row. I certainly feel plenty tired now. Off to do some Flexbar exercises.
    Categories
    Swim Workouts , Yoga
  2. Friday Feb 5

    by , February 6th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25



    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450



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


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment: http://www.pilates.com/BBAPP/V/store/motr/index.html
  3. Thur Feb 5

    by , February 4th, 2016 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

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

    100 EZ

    4 x (broken 100 fly w/fins + 100 EZ)
    -- :10 rest @ each 25, each 25 @ 100ish pace
    extra 100 EZ at end

    4 x 25 free w/paddles & drag sox @ :45
    50 EZ
    4 x 25 SDK w/drag sox
    50 EZ
    4 x 25 SDK w/drag sox
    100 EZ

    4 x 25 no breath free w/paddles @ :35
    100 EZ

    Total: 3150



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


    I actually made it through the broken 100 flys today! I seem to recall that last time I attempted this, I couldn't make even one 100. I obviously felt a little better today, but one that I did differently was to breathe twice in a row after the breakout. If I swim the 100 fly this year (maybe in early April), I may try the same thing. When I'm underwater so much the extra oxygen makes a difference.

    Later in the afternoon, I did 30 minutes of yoga & stretching and worked my shoulders over with a lacrosse ball.
    Categories
    Swim Workouts
  4. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 03:19 PM (The FAF AFAP Digest)

    Tuesday: Drylands


    rehab ex
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    back extensions w/plate, 25 x 3 x 10
    plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
    back squats, 105 x 4 x 6
    russian twists on incline bench w/plate, 25 x 3 x 25
    rear delt flys, 75 x 3 x 8
    squat jumps w/DBs, 20 x 2 x 5
    standing broad jumps, 5
    knee tuck jumps, 5
    altitude drop into squat jump, 5
    toe taps, 25


    Wed: Swim/SCY/Solo @ LA Fitness

    Warm up:


    500 various
    100 scull
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

    16 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40

    250 EZ

    10 x 25 AFAP/hold best average breast @ 1:00
    250 EZ

    4 x 25 dolphin kick @ 100 pace @ :40
    -- decided I was too tired to do any more race pace work
    100 EZ

    8 x 25 no breath free @ :35
    100 EZ

    Total: 3050


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


    I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

    I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

    My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

    Updated February 3rd, 2016 at 08:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Mon Feb 1

    by , February 1st, 2016 at 07:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 single arm fly
    5 x (50 double shooters w/open turn + 50 EZ)
    50 EZ

    Main sets:

    modified USRPT set with built in misses:
    28 x 25 fly w/fins done as:
    16 x 25 fly @ 100 pace @ :45
    :45 rest
    8 x 25 fly @ 100 pace @ :45
    :45 rest
    4 x 25 fly @ 100 pace @ :45

    250 EZ

    core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
    -- this is pretty tough on the lower back, buoy makes it harder
    125 EZ

    8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
    175 EZ

    Total: 3400


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


    Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

    The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

    Updated February 1st, 2016 at 10:31 PM by The Fortress

    Categories
    Uncategorized
  6. Sunday Jan 31

    by , January 31st, 2016 at 07:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull
    8 x 25 burst SDK + cruse @ 1:00
    100 EZ
    10 x (25 AFAP (did all 4 strokes) from the blocks + 75 EZ) @ 3:00-4:00
    3 x 30: forward start SDK to 15m @ 100 pace, then cruise back
    100 EZ

    Total: 2100


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


    I felt decent today after taking yesterday off. I was really happy that the lifeguards seem nonplussed by my using the blocks, so took advantage. I was getting in very cleanly, but having my usual trouble on the breakouts. Every start seems different; I wish I could practice them more regularly. Times seemed pretty good though. I would have done more, but had to get out to take Lil Fort somewhere.
    Categories
    Swim Workouts
  7. Friday double, Jan 29

    by , January 30th, 2016 at 12:42 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga


    Swim/SCY @ Pitt

    Warm up:


    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


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


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  8. Thur Jan 28

    by , January 28th, 2016 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 20Y UW @ :30
    50 EZ

    Main sets:

    5 x 50 w/fins done as:
    20Y UW + cruise in 5Y + :5 rest + 25 shooter
    100 EZ

    8 x 25 SDK w/drag sox @ :45-1:00
    100 EZ

    4 x 25 w/drag sox @ :45-1:00
    -- 2 free, 2 flutter kick with board
    -- The 2 flutter kick 25s were the longest, most agonizing 25s I can remember doing. I felt like I was going nowhere.
    100 EZ

    25 EZ to deep end
    5 x backstroke starts w/bungee cord
    50 EZ
    1 x backstroke start w/o bungee cord
    50 EZ
    3 x 25 w/bungee cord, paddles & fins, swim to resistance and then X# of fast strokes
    175 EZ

    Total: 2250



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


    Jim was there today too, tho he was doing an entirely different workout. Still, we had time to chat. Drag sox are evil, and rather exasperating. I was watching Junya Koga do some backstroke starts on a race club link. I think I need to pull up slightly higher on mine. I hope the backstroke ledge arrives at masters meets fairly soon ... Off to do some yoga while my veal pancetta pasta sauce simmers ...
    Categories
    Swim Workouts
  9. Wed Jan 7

    by , January 28th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warmup/Pre-set:


    450 various (did 400)

    4 rounds w/fins, IM order
    1 x 25 shooter + 25 EZ @ 1:00
    1 x 50 power kick both ways @ 1:00
    2 x 25 drill + 25 swim @ 1:00
    1 x 100 IM @ 2:00 (I did these 25 fly @ 100 pace + 75 mod back kick)
    1 x 50 kick @ 1:00 (did a couple of these burst + cruise)

    50 EZ

    Main sets:

    assigned:
    3 rounds (200 IM + :15 rest + 50 fast stroke + 50 EZ)
    did:
    3 x (50 AFAP breast + 150 EZ)
    #1 = 36, was getting a cramp in whip kick so switched to breast dolphin
    #2-3 = 32 high (!)
    extra 50 EZ at end

    3 rounds:
    4 x 25 kick @ :40
    odds = fast
    evens = power kick
    1 x 50 EZ
    extra 50 EZ

    assigned:
    4 x 100 IM hold best average @ 2:10
    did:
    4 x (50 fast dolphin kick w/fins & board + 50 EZ)
    -- 26, 26, 26, 27
    extra 50 EZ at end

    Total: 3400


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


    I actually did a fair amount of the workout last night, though I took a hard pass on the 250 IMs. I tend to do more breast when swimming with Pitt with Bill on deck. I was very shocked when I dropped that first 32 high doing breast dolphin (and its was very wavy). That was about 3.5 seconds faster than my regular breaststroke. I've read that breaststroke kickers are born, not made. I'm not sure there is all that much I can do to improve my breaststroke kick ... I suppose the breaststroke fins might stretch your ankles side-to-side much like long fins can help with flexion for dolphin and flutter kick. Something to ponder. Off to Sewy later.
    Categories
    Swim Workouts
  10. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 04:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:


    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

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

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

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200



    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5


    30 minutes stretching + yoga


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


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 10:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sun Jan 24

    by , January 25th, 2016 at 10:01 AM (The FAF AFAP Digest)
    The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

    On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15-25
    face pulls, 50 x 4 x 15
    deadlift, arm ups, 85 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    explosive leg extensions, 105 x 3 x 15
    bicep curl negatives, 20 x 3 x 10
    hip abductors, 130 x 4 x 5
    hip thrusters w/plate, 35 x 2 x 15
    DB rows, 40 x 3 x 5 each side
    single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.


    Vinyasa Flow, 75 minutes

    I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.



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


    I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.
  12. Fri Jan 22

    by , January 22nd, 2016 at 03:49 PM (The FAF AFAP Digest)
    Swim @ LA Fitness

    1400 with 5 25s @ 100 pace



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


    I still feel pretty sluggish in the water. And I'm not feeling so hot. Hopefully, I'll feel a bit more perky on Sunday am. The meet is still on, tho Lil Fort's track meet in Edinboro is cancelled. I had been hoping to watch her tomorrow on the way to Buffalo. The heat sheets are out. Looks like I will swim the 100 breast, 50 fly and 50 back -- that's the only way to get some rest. I saw there were some swimmers from Etobicoke at the meet. This is the location of Canadian Nationals, and it's only a 5 hour drive from Pittsburgh. Sweet!
    Categories
    Swim Workouts
  13. Wed-Thur Jan 19-20

    by , January 21st, 2016 at 04:43 PM (The FAF AFAP Digest)
    Wed:

    1500 EZ

    90 minute massage


    Thurs:

    1400 with some bursts


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


    I felt just dreadful today after yesterday's deep tissue massage. Plus, I have a cold courtesy of Lil Fort. So it's good to just go easy for a few days.

    I thought the winter storm was largely going to miss us. But I see there's already a state of emergency issued and a winter weather advisory for Pittsburgh ... supposed to hit on Friday night. Could be just 2-3 inches or could be up to 10 inches. Mr. Fort seems to think it should be fine to drive up. If I can't travel, this will be the last time I sign up for this meet. The prior time I signed up it was cancelled.

    Updated January 21st, 2016 at 05:58 PM by The Fortress

    Categories
    Swim Workouts
  14. 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
  15. 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
  16. 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.
  17. 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
  18. 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
  19. 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.
  20. 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