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  1. Fri Feb 26

    by , February 27th, 2016 at 10:06 AM (The FAF AFAP Digest)


    Swim/SCY @ Pitt

    600 various
    8 x 25 DPK shooters w/fins @ :50
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    50 EZ
    6 x (25 AFAP w/fins + 75 EZ)
    200 EZ

    Total: 2200


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


    I completely modified the Pitt workout and kept track of my yardage so that I wouldn't overdo. I felt lighter in the water last night, and my 25s were some of the fastest I've ever done. I hadn't done any AFAP fly in a long while. It felt kind of clunky, but it was fast (9 highs). And my elbow felt better in the water than it has during the last month. Between flex bar exercises, chiro, icing and zapping with the tens machine, I spent hours on the damn thing. I also did some stretching yesterday, which I have been neglecting with all this rehabbing. I think in the future, I will have to make the flexbar exercises a more regular part of my prehab regimen.

    Fort21 is doing great in Australia. She toured around New Zealand and Australia for a couple weeks and just finished orientation week. She loves Adelaide.

    Lil Fort has States for indoor track tomorrow. She's a bit nervous as she is the alternate for the #2 ranked distance medley relay (400, 800, 1 mile, 2 mile) and their nationally ranked 2 miler has a stress fracture and is deciding whether to run. I think the DMR is a cool concept. Wish we had them in masters swimming.

    Updated February 27th, 2016 at 10:11 AM by The Fortress

    Categories
    Swim Workouts
  2. Thurs Feb 25

    by , February 26th, 2016 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 shooters w/fins @ :35
    50 EZ
    4 x 25 shooters w/fins @ :30
    100 EZ
    3 x (50 double shooter + 50 EZ)
    150 EZ

    Total: 1550



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


    Did an easy workout at Sewy yesterday. Also did a lot of rehab and icing. Just finished more flexbar exercises and am about to head to the chiro. My elbows are very gradually getting better. I really hope that I am argely pain free by next weekend.

    Thinking of shooters, I had this recollection that I had gone a 19 in a double shooter before with my monofin. Here is the vid:

    Categories
    Swim Workouts
  3. Tues-Wed Feb 23-24

    by , February 25th, 2016 at 09:46 AM (The FAF AFAP Digest)

    Tues:

    Meant to do an easy swim, but was busy and didn't make it to the pool. Did get a 90 minute deep tissue massage -- one of the best ones I've had at Massage Envy. The massage therapist commented on how odd it was that my toes were naturally pointed at rest.

    Did around 30-40 minutes of rehab exercises.



    Wed: Swim/SCY @ Pitt

    Warm up:

    300 various
    7 x (25 shooter + 25 EZ w/fins) @ 1:00ish
    3 x (50 burst + cruise) @ 1:10
    50 EZ

    Main sets: (revised everything)

    4 x 25 @ 1:00
    odds = fast shooters w/fins (9 flat), evens = EZ
    50 EZ

    3 x 50 done as: 25 fly drill + 25 breast drill @ 1:00
    50 EZ

    4 x 25 @ 1:00
    odds = AFAP breast w/fins (11 highs), evens = EZ
    100 EZ

    assigned set was 4 rounds, IM order, of the following. Normally, I would like that set, but had to modify drastically bc of resting. Just went to the back of the line
    4 x 50 @ 200 pace @ 1:00
    100 EZ @ 2:00
    4 x 25 AFAP @ :45
    1 x 100 EZ @ 2:00

    did:
    4 x 25 @ 1:00
    odds = fast shooter (no fins, 12 lows), evens = EZ
    100 EZ
    2 x 25 @ :45
    odds = AFAP flutter kick, evens = EZ
    100 EZ

    1 x 50 AFAP breast dolphin
    -- 33 flat with a cramp
    150 EZ

    4 x 25 @ 1:00
    odds = AFAP backstroke kick (14s)
    evens = EZ
    150 EZ

    6 x 25, odds = no breath free
    100 EZ

    Total: 2450


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


    Went to the chiro again today, then swimming later. That was the amount of yardage that I meant to do, but I think I did too much fast stuff (10 x fast 25s + 1 x fast 50). The dangers of going to a team practice during taper ... I plan on going all easy today and doing some hypoxic work. Still doing a lot of kicking to rest the elbow. I wish I knew exactly what I did to honk it off, but it was likely a combination of things.
    Categories
    Swim Workouts
  4. Sun-Mon Feb 20-21

    by , February 22nd, 2016 at 05:12 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main sets:

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

    4 x 30 burst SDK to 15m from the blocks, cruise back
    100 EZ

    6 x 30 burst to 15m from the blocks @ 100 pace, cruise back
    (3 forward, 3 back)
    100 EZ

    4 x 25 fly @ 100 pace
    100 EZ

    3 x w/fins
    4 x 25 IM order @ 100 pace @ :L40
    1 x 25 flutter kick @ 100 pace @ :40
    1 x 25 EZ @ :40
    200 EZ at end of 3 rounds

    10 x 25 back kick @ 100 pace @ :45
    100 EZ

    Total: 2850




    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30 + 50 EZ
    extra 50 EZ at end

    Main sets:

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

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ (looking for nose clip that fell off my suit strap)

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

    4 x 25 no breath free @ :40
    100 EZ

    Total: 2700


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


    I've felt a little sluggish the last couple days. I think it's just because I hit the 4 weeks of hard training mark, and my body is screaming for some recovery. So it should be happy with the next couple weeks. Still working on the elbow. Had acupuncture today (and seems better) and have a chiro appt/massage and another acupuncture appt booked this week. Injury rehab is really time consuming. And now I am off to put the elbow in a bucket of ice.
    Categories
    Swim Workouts
  5. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 10:39 AM (The FAF AFAP Digest)


    Thursday: Swim: 1850 EZ


    Friday: Swim/SCY @ Pitt

    Warm up:


    400 various

    6 x 50 streamline off walls past flags @ :55
    -- alternated free and backstroke kick

    6 x 50 w/fins, 6 SDKs off walls @ :50
    50 EZ

    6 x 50 w/paddles & buoy @ :50
    -- no, did 5 x 50 fly drill & sculling
    50 EZ

    Main sets:

    3 rounds:
    assigned:
    1 x 200 @ 3:00, streamline off walls past flags
    1 x 100, 2-4 SDKs off walls @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00
    did w/fins:
    1 x 50 fast flutter kick @ 100 pace (26s) + 50 EZ @ 3:00
    1 x 50 cruise backstroke kick, SDK past 15 m @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00

    6 x 50, sprint 35 y kick @ 2:00
    -- did 25 fast shooter (no fins, 12s) + 25 EZ
    100 EZ

    9 x 50 @ 1:30 (I added the EZ 50s to get more rest)
    1-2 = 25 fast + 25 EZ
    3 = all EZ
    4-5 = 25 fast + 25 EZ
    6 = all EZ
    7-8 = 25 fast + 25 EZ
    -- fast one were alternating dolphin kick w/fins & board (10 highs) and breast (12s)

    150 EZ

    Total: 3150


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


    It was really crowded last night. I cut everything in the main set in half and was still catching up with the last person in the lane. Would really have preferred some 25s with 6 in a lane ...

    My elbow is a little better after ramping up the kicking and going to chiro/acupuncture. Will carry on with the same next week.

    Day off!
    Categories
    Swim Workouts
  6. Wed Feb 18

    by , February 18th, 2016 at 10:47 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    500 (did 400)
    4 x 100 kick choice
    -- no, did 350 of fly drills & sculling
    3 x 100 w/fins, 6 SDKs off each wall (over halfway for me)
    50 EZ

    Main sets:

    4 x 200 IM @ 3:20
    -- no, did 4 x 100 flutter kick w/board & fins
    -- ended up descending them 1:05-1:01
    -- would've gone faster on the last two but caught up to the last person in the lane and had to slow down
    150 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    100 EZ

    4 x 100 IM, last one fast @ 1:45
    -- did flutter kick w/board & fins @ 200 pace (1:05s)
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did dolphin kick w/board & fins (10 low to highs)
    100 EZ

    8 x 50, 2 x IM order @ :55
    -- did them all 25 shooter + 25 EZ
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    150 EZ

    Total: 3600


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


    I did almost the entire workout kick with fins, except for some breaststroke sprints. It gave my elbow some rest and let me lead the lane in a very crowded night at the pool. My elbow feels a bit better after a visit to the chiro yesterday who did ART/utrasound/TENS. He also recommended acupuncture, which I had already looked into as well. I'm pretty tired today, so will just do a recovery swim at LA Fitness.
    Categories
    Swim Workouts
  7. Tuesday Feb 16

    by , February 16th, 2016 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up
    :

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

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    100 EZ
    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    200 EZ
    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    200 EZ
    10 x 25 dolphin kick w/board & fins @ 100 pace (mostly 12s)
    200 EZ
    10 x 25 no breath free w/fins @ :45
    100 EZ

    Total: 3100


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


    Did a lot of kicking today and plan the same for tomorrow at Pitt. On the backstroke 25s, I usually took 10 SDKs and came just short of the 15 mark. had to start kicking on my side from the shallow end. The clocks weren't exactly synced, but I think I did mostly 16s with a 15 on the first one of each set. Pretty tired after that effort. Off to do my flexbar exercises ...

    Updated February 16th, 2016 at 04:29 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, Feb 15

    by , February 15th, 2016 at 02:52 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    russian twists on incline w/plate, 25
    captains chair leg raises, 3 x 15
    explosive leg extensions, 105/90 x 3 x 15
    good mornings, 75 x 3 x 5
    extreme angle iso squat, 3:00
    lateral raises, 40 x 4 x 5
    hip abductor, 120 x 3 x 5
    hip adductor, 120 x 3 x 8
    knee tuck jumps, 2 x 5
    standing broad jumps, 5


    Swim/SCY/Solo: 1600 EZ


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


    This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!
  9. Sprinter's Delight, Sunday, Feb 14

    by , February 14th, 2016 at 05:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

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

    Main sets:

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

    3 x burst SDK to 15m from the blocks, cruise back
    50 EZ
    3 x burst SDK from the blocks, cruise back
    100 EZ
    4 x burst SDK @ 100 pace from the blocks, cruise back
    -- 2 forward, 2 back
    100 EZ
    3 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    4 x 25 back @ 100 pace @ :45
    -- first one from the blocks
    -- Stopped after 4 bc it was too frustrating. Had to kick on my side from the shallow end and there were no backstroke flags in the deep end.
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    -- 11-12s
    150 EZ

    6 x burst SDK from the blocks with a parachute, cruise back
    -- did 15 kicks, couldn't quite get to the 15 m mark
    150 EZ

    Total: around 2800


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


    I loved this workout! I am so very glad that the lifeguards let you go off the block at Bethel Park, and that the deep end is very deep. I think I counted 20 starts altogether. I wore an old tech suit for the workout bc I wanted to do a kick count check. The only thing I did on an interval was the 100 pace 25s. Everything else was max rest, and the workout took 90+ minutes.

    The only negative was that my elbow is still bothering me, and it hurt to pull up on the backstroke starts. I realize that I haven't done any dedicated kick sets lately. So I think I'll have a kick heavy week (not that my swimming isn't already kick heavy ...). I may make an appt with an ortho just in case it doesn't improve. I feel like I've been on a roll with my training and I don't want any interruptions!

    Updated February 14th, 2016 at 05:41 PM by The Fortress

    Categories
    Swim Workouts
  10. Friday Feb 12

    by , February 13th, 2016 at 10:21 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga



    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


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


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  11. Thursday Feb 11

    by , February 11th, 2016 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ 100 pace @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


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


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 12th, 2016 at 02:06 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed Feb 10

    by , February 11th, 2016 at 09:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

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

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


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


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 12:24 PM by The Fortress

    Categories
    Uncategorized
  13. Tuesday Feb 9

    by , February 9th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 100
    plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
    yoga ball, I had a 1 second pause after a group of 10 (it requires some
    balance)
    single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
    single leg squat 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
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
    altitude drops from high box right into standing broad jump, 12 (posted a
    video of this on FB)
    bunny hops over bench, 25
    single arm pullover + fast flutter kick, 20 x 3 x 20


    Swim: 1000 EZ


    Massage: 60 min


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


    Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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.