The FAF AFAP Digest

Drylands:

RC/scapular ex, 20 min
extreme angle iso squat w/15 lb kettleball, 5:00
low row negatives, 80 x 3 x 8
power squats, 180 x 3 x 8
leg abductor, 130 x 3 x 6
total ab machine, 120 x 3 x 15
explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
bicep curl, 50 x 2 x 8
flutter kicks on bosu w/ankle weights, 100
captains chair leg raises w/ankle weights, 2 x 15
power wheel roll outs, 2 x 15
standing long jumps, 10
knee tuck jumps w/ankle weights, 2 x 10
long arm crunches, 50


Foam rolling/stretching, 20 min


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

I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
6 x 25 burst + cruise @ 1:00
75 EZ

Main Sets:

3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s)
75 EZ

w/fins:
8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s)
:30 RI
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI

6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s)
:30 RI
100 backstroke, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI

4 x 50 EZ kick @ :45
:30
50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
100 back, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
1:00 RI

2 x 50 EZ kick @ :45
2 x 25 AFAP @ 1:00
50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
100 back, negative split @ 2:00
200 (2x 50 front scull/50 free w/agility paddles)
50 EZ

5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back
2 x 25 flutter kick w/board/fins/chute @ 1:00
100 EZ

Total: 3875

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

The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA).

I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs.

Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share

Swim/SCY/Solo:

600 various
4 x 25 shooters w/fins
3 x (3 x 50) w/agility paddles @ :10 RI
1 = front scull
2 = scull switch drill
3 = free
8 x 50 w/agility paddles @ :10 RI
odds = caterpillar fly drill
evens = RA/LA fly
50 EZ
5 x 20 glide drills from a push
10 x 50 @ 1:00
odds = smooth free
evens = smooth back
50 EZ

Total: 2250

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

Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.

Drylands:

RC/scapular ex, 15 min
extreme angle iso squat w/10 lb DB, 5:00
explosive free push press on cable machine, 40 x 3 x 40
leg abductors, 130 x 3 x 6
power wheel roll outs, 3 x 15
flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
standing long jumps, 10
resisted track start jumps on cable machine, 50 x 1 x 10
explosive leg press, 195 x 3 x 15
med ball slams, 2 x 10


Swim/SCY/Solo:

600 various
4 x 25 shooters w/fins @ :40
50 EZ

8 x 25 burst + cruise @ 1:00
-- 4 dolphin, 4 fast hands
100 EZ

3 x (broken AFAP 100 w/fins + 300 EZ)
-- 10 second break @ each 25
1 = back, 48
2 = free w/sm agility paddles & 100 breathing pattern, 47
3 = evil w/sm agility paddles, 56 flat
-- the paddles make the push offs/streamline slower, but I liked them on evil for power

Total: 2250


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

Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

Swim/SCY/Solo:

Warm up/Transition:

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

5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side, sprint free to 15 m, cruise back
100 w/agility paddles, 50 front scull + 50 free

4 x 50 torque drill w/agility paddles @ 1:15
50 EZ

Main sets:

5 x 25 @ 1:00
-- swim free to mid-pool, fast flip and fast shooter back to wall
-- my daughter told me this was pitched in her practice as a "drill that Olympians do."
-- epic fail without fins, even hard with fins
50 EZ

Progressively harder broken 125s:

2 x through w/fins:
50 kick -- 25 surface + 25 shooter
:15 RI
50 free, 3 breaths
:15 RI
25 AFAP shooter
:15
75 EZ
1:00 rest and right into set 2

2 x through w/fins:
50 AFAP stroke (back, 23 highs, UW 30 M+)
:15 RI
50 kick -- 25 surface + 24 shooter
:15 RI
25 1 breath free (couldn't do no breath)
:15 RI
75 EZ
1:00 rest and right into set 3

2 x through w/fins:
50 free 4 breaths
:15 RI
50 AFAP stroke (breast 29-30)
:15 RI
25 AFAP shooter
:15 RI
75 EZ

200 EZ

4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
50 EZ
4 x 25 breast pull w/agility paddles & parachute
100 EZ

Total: 3450


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

I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/

Swim/SCY/Solo:

600 various
8 x 50 w/agility paddles @ :15 RI
odds = front scull
evens = caterpillar fly drill
50 EZ
8 x 100 w/agility paddles
odds = free
evens = back
50 EZ
8 x 25 back shooters w/fins @ :40
50 EZ
8 x 25 belly shooters w/fins @ :45
100 EZ
4 x 25 right side shooters w/fins @ :45
100 EZ

Total: 2650


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

Just did a recovery workout today. I was way more tired from yesterday's meet than I was my last one. Maybe because I was tired going into that meet? Also slightly concerned I'm coming down with something. Both Teen Fort and I woke up with upset stomachs.

To make sure I got into the meet, I registered for the Albatross Open SCM Meet on March 16 today. I signed up for 50 back, 50 breast, 100 IM and 50 free. I may be pretty fried for 50 free. I'll either swim it for fun or scratch it if we have a relay at the end. I really wanted to swim 100 fly and knock that off the list for the year, but it's the first event and I know I would be too tired for 50 back. I want another crack at 50 back after under-performing in it at NE Champs, so that is my focus event for the meet. I'd also like to PR in the 100 IM. It's one of the the only events where I haven't bettered my tech suit time yet. Generally, it seems that the tech suit float helped more in the 100s where we wimpy sprinters start fading.

Tropical Splash Meet:

50 fly, 26.8

Fast start with 10-11 dolphin kicks. My legs felt tired kicking off the turn (7-8 kicks) and I had a tiny glide at the finish. But overall, well executed. I was expecting a 27 low, so was exceptionally pleased with this time. I've never broken 27 without my usual recovery week before a meet approach.

50 breast, 33.5

Fast start again, but a major glide into the turn which killed momentum and probably cost me a few tenths. Legs felt tired during the race. Still a solid time for me unrested.

100 breast split in 200, 1:15.0, PR

This was probably my worst effort of the day, though I'll certainly take the time. I felt dead tired by the third lap and I had to short stroke every single turn. I suppose that was preferable to major glides, but it's not fun or fast to eat the wall. I rested at the wall a bit after the 100, but it was torture to finish the 200 legally. I just wanted to flop on my back and breath. I don't think I'll do this particular split request again. Still, I hadn't swum 100 evil since 2009 with the floaty B70 suit when I went 1:15.9. So it's technically a PR and should be good enough for TT. It seems fairly comparable to the 1:24 that I swam in SCM last November when I only had a few days rest. I'm sure I could go faster tapered, though this will never be a taper event for me.


++++++++++++++++++++++++++++++++++++

I didn't get home until 10:30 last night from Teen Fort's meet and Lil Fort's late soccer game, and fell asleep around 1:00. Seriously considered bagging the meet and sleeping in. But I'm trying this new thing where I actually go off the blocks in Jan. and Feb., so dragged myself out of bed early this am. Times were very good, considering I had no rest and my shoulders and quads were still sore to the touch from training and the deep tissue massage. I was especially happy with my 50 fly time. There doesn't seem to be any meets on the horizon until the Albatross meet. I hope Warrenton Masters decides to host their meet again, but it's not on the calendar yet.

I am really glad I promised Lil Fort we would watch House at the End of the Street this afternoon. The couch beckons after that effort.

Friday:

Drove to the pool to try to get in an easy swim before prelims of the HS Regional Champs. But I got a call that I had forgotten to leave my dome cap for Teen Fort, so I had to bring it back home. No swim. It was well worth it though as Teen Fort had an awesome meet. She dropped almost 2 more seconds in 100 evil, clocking in at 1:07 to make her State and Sectional cuts. This is a kid who hasn't swum USS in 3 years and only has a few months of masters coaching under her belt. Happily, our master coach, Cheryl Ward, was there watching her own kid, so got to see Teen Fort race. Teen Fort was very touched to get a slew of congratulatory emails from the team. I told her that masters swimmers are the best!

I did get in a massage today. I asked for it not to be too deep, but I feel pretty beat up today.


Saturday:

Drove to SpringHill Rec and it was closed for a swim meet. Grr ... I did not have time to make it to the gym pool. Have to feed Teen Fort and stand in line to get into Regional finals. Oak Marr has a strict capacity limit with a cop there to enforce it. Last year, there were parents would couldn't see their kids swim. Not ideal to be out of the water 2 days before a meet, but it's just a fun meet so no big deal.

Swim/SCY/Solo:

Warm up:

600 various
5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
50 RZ
5 x 50 caterpillar fly drill w/agility paddles @ 1:10
50 EZ
12 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

6 x 50 burst + cruise @ 1:15
75 EZ

2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
75 EZ

1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
150 EZ

4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
-- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
100 EZ

Total: 2900 -- I forgot something, can't remember what


Drylands:

Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

RC/scapular ex, 20 min

2 x through:
captains chair leg raises, 20
long arm crunches, 50
flutter kicks on bosu, 100
power wheel roll outs, 15
plate swings, 10

stretching & foam rolling, 20 min


+++++++++++++++++++++++++++++++++++++++++++

My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.

Swim/SCY/Solo:

700 various

4 x 50 caterpillar fly drill w/agility paddles @ 1:10
4 x 25 back shooters w/fins @ :40
2 x 50 front scull w/agility paddles @ :15 RI
2 x 50 scull switch drill w/agility paddles @ :15 RI
2 x 50 DPS free w/agility paddles @ :15 RI
50 EZ
200 breast w/fins
100 EZ

4 x 50 single arm fly w/agility paddles
4 x 25 belly shooters @ :45
2 x 50 feet first scull @ :15 RI
2 x 50 hesitation back drill w/agility paddles @ :15 RI
2 x 50 DPS back w/agility paddles @ 1:00
50 EZ
200 breast w/fins
100 EZ

4 x 100 @ 2:00
-- 25 shooter + 25 back kick + 25 shooter + 25 back kick
-- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
100 EZ

Total: 3100


++++++++++++++++++++++++++++++++++

Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.

Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479

Swim/SCY/Solo:

Warm up:

600 various
5 x 50 caterpillar fly drill @ 1:10
50 EZ
10 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

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

5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
50 EZ
5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
100 EZ
5 x 35 free @ 100 pace from dive off side + 65 EZ
-- ugh, free felt awful after yesterday's explosive pullovers
100 EZ

8 x 25 right side burst dolphin kick @ 1:00
100 EZ

4 x 25 torque drill w/parachute and agility paddles @ 1:00
50 EZ
4 x 25 torque drill w/paddles @ 1:00
100 EZ

4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
100 EZ
4 x 25 breast w/fins BA @ 1:00 (13 flats)
200 EZ

Total: 3300


+++++++++++++++++++++++++++++++++++++++++

Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.

I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.

Drylands:

RC/Scapular ex, 15 min
explosive leg press, 190 x 3 x 15
explosive super pullover, 100 x 3 x 12
good mornings, 85 x 4 x 8
leg abductor, 130 x 4 x 6
cable twist w/yoga ball, 50 x 2 x 12 each side
wrist curls, 65 x 4 x 12
power wheel pike ups, 2 x 12
long arm crunches, 2 x 50
extreme angle iso squat w/6lb DB, 5:00

Bike, 20 min


++++++++++++++++++++++++++++++++++++++

The girls were off school today, so I didn't have time for a recovery swim.

In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.

Saturday:

Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

Sunday:

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
4 x 50 caterpillar fly drill
50 EZ

Main Sets:

I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

6 x 25 burst + cruise @ :45
50 EZ

5 x through:
1 x 25 back kick @ 100 pace @ :30 (10-11)
1 x 25 EZ @ :30
2 x 25 back shooter @ :30
1 x 25 EZ @ :30
:30 RI

50 EZ

5 x through:
1 x 25 fly @ 100 pace @ :30 (11-12)
1 x 25 EZ @ :30
2 x 25 belly shooter @ :30
1 x 25 EZ
:30 RI

100 EZ

3 x though:
1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
2 x 50 EZ @ 1:00
2 x 25 flutter kick shooters @ :30
1 x 50 EZ @ :30
:30 RI

100 EZ

3 x though:
1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
2 x 50 EZ @ 1:00
2 x 25 back shooter @ :30
1 x 50 EZ @ 1:00
:30 RI

100 EZ

6 x 25 w/parachute & agility paddles
150 EZ

Total: 4700


+++++++++++++++++++++++++++++++

Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

Off to the gym today! May do a shorter swim after.

Drylands:

RC ex, 10 min
explosive leg press, 190 x 3 x 15
good mornings, 80 x 3 x 8
extreme angle iso squat, 5:00 -- finally got to 5:00, so can add weight next time
med ball slams, 3 x 10
standing long jumps, 10
seated row negatives, 80 x 3 x 8
wrist curls, 60 x 4 x 10
2x through:
overhead squats, 50 x 10
squat jumps w/bar, 50 x 8
knee tuck jumps, 10


ART, 30 min


++++++++++++++++++++++++++++++


No time for core work or a recovery swim bc I had to race off to ART.
Egads! We got a slightly dusting of snow and, in a panic, school was closed early and the prelims of HS district champs were cancelled. Truly ridiculous, though I'm not unhappy that we just have timed finals tomorrow night. Teen Fort is swimming the medley relay and 100 fly and 100 evil.

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
50 EZ

Main sets:

8 x 25 burst + cruise
100 EZ

2 x (25 AFAP back from blocks + 75 EZ)
50 EZ

1 x 100 AFAP fly w/fins, :54
200 EZ

1 x 100 AFAP IM w/fins, :55
200 EZ

5 x 50 DPS free w/agility paddles @ 1:00
50 EZ

mini LP set:
6 x 50 BA kick w/fins @ 2:00
-- meant to do them all double shooters, but I felt a tiny bit light headed after 3 of them so did the last 3 back kick with no SDK
1-3 = 21-22
4-6 = 26-27
200 EZ

5 x 50 back w/agility paddles @ 1:00
50 EZ

6 x 25 breast pull w/parachute
100 EZ

Total: 3400


+++++++++++++++++++++++++++++++++

That mini LP BA set was brutal. Quads were burning. I'm headed out to the gym now with Lil Fort so she can run on the treadmill. This is good for me. It will force me to do my RC ex and stretch some. Laziness avoidance. :-)

20 min RC/scapular ex + 20-25 min stretching

I rescheduled/delayed my PRP appt until Feb. 7 so that I could get the new-fangled treatment. That means no Richmond/Nova meet for me.

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

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

3 x (25 AFAP back from blocks working on new start + 75 EZ)
-- went 12s

2 x through w/fins:
R1 = fly (11 flat, 23, 34)
R2 = evil (13 flat, 28 flat, 40)
25 AFAP
75 EZ
50 AFAP
150 EZ
50 @ 200 pace
100 EZ
75 AFAP, break :10 @ 25s
175 EZ
75 @ 200 pace
125 EZ

Total: 2650


++++++++++++++++++++++++++++++++


I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-)

I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish: http://byjimthornton.com/2013/01/22/...-all-american/

Drylands:

RC/scapular ex, 15 min
leg abdutors, 120 x 3 x 8
free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
-- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
-- not sure yet, but I kinda liked it.
seated narrow grip row negatives, 70 x 3 x 10
good mornings, warm ups, 75 x 3 x 8
explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
wrist curls, 50 x 3 x 10
resisted track start jumps w/belt, 50 x 1 x 10
standing power wheel roll outs, 2 x 8
captains chair leg raises, 2 x 25
altitude drops (from 4 foot box) + squat jump, 2 x 5
knee tuck jumps, 10
extreme angle isometric squat, 4:00


Recovery Swim (Or should I say Recovery Kick?)

600 various
5 x 50 caterpillar fly drill w/MF @ 1:10
50 EZ
18 x 25 DPK shooters w/MF @ :40
-- 6 back, 6 belly, 6 right side
100 EZ
4 x (4 x 25 shooters @ :10 RI + 100 EZ)
-- kick to 15 m each length
-- 2 with fins, 2 w/o
-- the ones w/fins, I did a shooter on the 4th 25
50 EZ

Total: 2100


Back to Gym:

I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


++++++++++++++++++++++++++++++++++++++++

Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/MF @ :40
-- 4 back, 4 belly, 4 right side
50 EZ

Main Sets:

6 x 25 burst + cruise, fast hands drills @ 1:00
100 EZ

3 x (7 x 50) @ 1:30
1 = burst + cruise
2 = 25 AFAP
3 = 37.5 fast
4 = EZ
5 = AFAP, did that on first round, too tired, changed to 100 pace
6 = EZ
7 = EZ
R1 = fly w/fins (10 high, 23)
R2 = back (12 high from blocks, 25 w/fins)
R3 = evil w/fins (12, 28)

100 EZ

2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00)
-- held 8s with MF

50 EZ

5 x 50 @ 1:45
25 kick w/parachute & fins + 25 EZ
50 EZ

Total: 3200


+++++++++++++++++++++++++++++++++++++

I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.

Friday:

Popped in for 1500 with lots of bursts. Had a major calf cramp, and had some earlier in the week. Been foam rolling and stretching.

Saturday:

1 hour of RC/scapular exercises and stretching

Sunday, MD Series Meet in Annapolis:

100 free, Abort

Had a major calf cramp on the start. Opted to do 10 SDKs as dolphin kicking is easier than flutter kicking for me with a cramp. I was out pretty fast, but the calf seized up on the second turn. My right leg was basically useless, so I stopped at about 65 yards. I was in lane 8, so didn't disrupt anyone else. I was a tiny bit disappointed because this was going to be my 100 free in yards for the year.

Glad I experimented with more SDks on the start as that may be faster for me. I was a good 1/3 body length ahead of a boy next to me who went 55. One of my HIT swimmers, Melinda, said I had a great start and was out in 26 high. Hmm ... that's pretty fast for me; I was thinking 27, but maybe the start helped.

I wasn't sure what to do after this episode ... Typically, when my calf cramps this bad, I have to call it a day. I rubbed, stretched and put the whirlpool jets on it. I decided not to swim the 100 fly as I was feeling somewhat head case-ish. :-) And I didn't want to be forced to abort another 100.


50 breast, 33.1

Decided to try this event to see how things went since I had spent an hour driving to the meet. I hopped into heat 1 where there was an empty lane for an unofficial swim. Had a little cramp on the start, but was able to swim through it. Good thing my left leg does most of the pushing. I had a major glide at the end; should have taken another stroke. But this is a very fast time for me untapered. Though I just told the timer to get me on his stopwatch, so it was manual timing.

50 free, 25.1

No cramp in this race, whew. I was quick off the blocks but shallower on the start than I wanted to be, so only took 7-8 SDKs. I had wanted to try 10. Had a sub-par turn (a bit too far from the bulkhead) and the legs felt sloggy. So I was exceedingly happy with the time, swum at 7:00 pm. It's a tad bit faster than I went last year with similar rest.


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Overall, I'm glad I went to the meet despite early problems. It gave me a chance to work on some free SDK skills. The pool was decent. They didn't have pads in though, so I was glad I hadn't signed up for any backstroke events. And the blocks were teeny. I felt sorry for the taller people; even I felt slightly precarious on them.

I didn't feel super great in the water today. I think maybe I had to take too much time off from the eye infection and perhaps did too many bursts the few days before the meet. But who really knows. Back to the grindstone!

Swim/SCY/Solo:

600 various
12 x 25 shooters w/fins @ :40-:45
-- 4 belly, 4 back, 4 right side
50 EZ
4 x 50 burst + cruise @ 1:15, fast hands breast
50 EZ
8 x 25 burst + cruise @ 1:00, flip mimic drill
125 EZ
2 x (25 AFAP back from blocks + 75 EZ)
125 smooth DPS free

Total: 1850


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My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts.

I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me.

The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ...

USS is going to include the stroke 50s at World Trials. http://swimswam.com/usa-swimming-to-...worlds-trials/ Maybe one day someone in the US will actually train like a sprinter. http://www.swimmingscience.net/2011/...sprinters.html