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. Tues-Wed, Oct. 20-21

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

    Yoga, 60 min (left early)

    1800 EZ


    Wednesday: Swim/SCY @ Pitt

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

    Total: 1650 + starts


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


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

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

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

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

    Warm up:


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

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


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


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

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

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

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

    Warm up:


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

    Main sets:

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

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

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

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

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

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

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

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

    100 EZ

    Total: 3500 total, I probably missed 150 or so


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


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

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

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

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

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

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

    Drylands:

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


    Swim/SCY @ Pitt

    Warm up:

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

    Main sets:

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

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

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

    250 EZ

    Total: 3550


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


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

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

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

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

    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main Sets:

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

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

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

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

    1 x 50 free w/fins no breath
    100 EZ

    Total: 3000


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


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

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

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

    Warm up:


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

    Main sets:

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

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

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

    Total: 2500


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


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

    I signed up for the Sprint Classic on October 25:

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

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

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


    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters



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


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  8. Racing Rust, Columbus Day Classic, Oct. 10

    by , October 11th, 2015 at 12:18 PM (The FAF AFAP Digest)
    It was good to be back in the saddle -- nice pool, well run meet. But, wow, did I make a lot of technical miscues on my races. Definitely some serious racing rust. Out of curiosity, I checked my blog to see how many races I'd swum in the last year or so. Not many. Exactly 9, with a 10th aborted for a cramp since April 2014. Lots of reasons -- two long summer holidays, injuries, living in Pittsburgh. I need to correct this if I want to have a good 2016. Racing makes you better at racing.


    50 free, 25.8

    The only good part of this race was that I got off the blocks fast. I didn't have a very tight streamline on the start, breathed too early and had to take a second breath before the turn. I also glided into the turn too much and lost some momentum. I executed the Lochte style turn pretty well, but felt like I had no legs the last part of the race. I probably need to work on my flutter kick more. I'm not sure the Lochte turn will help my 50 free that much. I've invested a fair amount of time in working on my side SDKs for my freestyle flip turn. But I should probably try it again at the Sprint Classic.


    50 back, 28.3

    I was a little flat on the start. My SDKs petered out a bit on both lengths, probably due to leg fatigue. I felt like I was spinning my arms a bit and botched the finish. I hit the flag at a half stroke and should have taken another stroke at the finish. Not a great time. But this was also likely a side effect of having done very little sprint backstroke while swimming outside all summer long.


    50 breast (split in 100), 34.0

    I was too tired to do an all out 100. It was a fast moving meet. So I opted for a 50 split. I felt like I had a great start. I just botched the finish again with a ridiculously long glide to the wall. If I had taken another stroke, I would have been a 33 high. Still this is the same time I did last year with way more rest. So it's quite respectable for right now.



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


    I didn't expect to be exceedingly fast at my first meet back, so these times are fairly solid. I hadn't rested much, and my legs were tired. I also had a hellishly long drive to DC in pouring rain with long delays on I70 due to multi car accidents, which didn't help matters. A sprinter friend also suggested that I might be a little "overtrained" for 50s. True, I haven't been training like Doug and Steve. But I think more rest would make me faster. In any event, I am planning on some 100s for my age up year, so need to do some training for those now too.

    I dashed back right after the meet to make it home in time to send off Lil Fort to her homecoming dance. She had been in Ohio for a XC invitational, posting a season PR, so was in good spirits. I almost didn't make it bc of the Ft. Pitt bridge closure and detour. The parkway and bridge closures here are the bain of my existence!

    Looking forward to more racing at the Sprint Classic!

    Updated October 11th, 2015 at 06:36 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  9. Thursday, Oct. 8

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

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

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

    Categories
    Swim Workouts
  10. Wed, Oct. 7

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

    Swim/SCY/Solo @ Lebo


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

    Total: 1700


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


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

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

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

    Warm up:

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

    Main Sets:

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

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

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

    Total: 2550


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


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

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

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

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

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

    20 minutes of stretching & yoga

    Swim

    1000 EZ


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


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

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

    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

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

    2 x (50 AFAP + 200 EZ)

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

    extra 100 EZ

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

    Total: 3200


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


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

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

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

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

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

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

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

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

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

    Total: 1950

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


    Friday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    50 EZ

    Main sets:

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

    200 EZ

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

    Total: 2600


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


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

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

    Drylands:

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

    10 minutes on treadmill

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

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

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

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

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

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

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

    med ball slams, 10



    Swim/SCY/Solo @ Lebo HS

    Warm up:

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

    Main sets:

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

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

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

    Total: 2050


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


    Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
  16. Monday -Tuesday, Sept 28-29

    by , September 29th, 2015 at 03:32 PM (The FAF AFAP Digest)

    Monday: Vinyasa yoga, 75 min


    According to my flog, I hadn't been to yoga in 25 days. I definitely felt tighter than usual. With all the aggravations this month, I haven't done any stretching or yoga on my own. I need to reverse this trend.



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main Sets:

    10 x 25 burst SDK @ 1:00
    100 EZ

    3 x (4 x 25 AFAP @ :30 + 200 EZ)
    OUCH

    3 rounds w/fins:
    1 x 200 back @ 3:00
    2 x 25 shooters @ :30
    2 x 25 fast flutter kick w/board @ :30
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 3250


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


    I dashed out of Sewy today (in the North Hills) to dash to my daughter's XC meet (way in the South Hills), but it was cancelled due to torrential rain. So now I have no excuse but to do some yoga and stretching! Edit: I did do 40 minutes of foam rolling, stretching and rehab ex.

    I did sign up for the DCAC meet on Oct. 10. I don't really feel "ready," but I think I need to get myself back on the blocks.

    Updated September 29th, 2015 at 05:25 PM by The Fortress

    Categories
    Swim Workouts
  17. Sunday, Sept 27

    by , September 28th, 2015 at 12:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

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

    Main sets:

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

    5 x (25 AFAP backstroke from the blocks + 75 EZ) @ 4:00
    -- mostly 13 flattish
    100 EZ

    5 x (25 AFAP various w/fins + 75 EZ) @ 3:00-3:30
    100 EZ

    5 x 50: 25 @ 100 pace intensity w/parachute/fins/paddles + 25 EZ @ 2:00
    100 EZ

    Total: 2650


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

    My only goal for yesterday was to do some sprint backstroke from the block. And I needed a pool that was deep for starts. My first start was appalling -- I guess that's what happens when you haven't done one in many months. The rest were OK; I felt like I wasn't exploding my hands fast enough. I'm going to yoga today and then an easy swim later.

    I'm very happy that my friend Bill White is going to replace me as the Team Pitt coach. This means that my swimmers will have a quality coach and quality guy. And I can go the practices on Wed and Fri without worrying about awful workouts or a coach who frowns on revision. Whew. This has been a very unsettling month. I am looking forward to getting into a new routine once I'm done coaching this week.
    Categories
    Swim Workouts
  18. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 03:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5



    Saturday: Swim/SCY/Solo

    Warm up:

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

    Main Sets:

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

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


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


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  19. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 05:35 PM (The FAF AFAP Digest)
    Wednesday:

    Did 2000 EZ and got a much needed massage.


    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


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

    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Categories
    Swim Workouts
  20. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 05:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:


    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


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


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 06:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
Page 5 of 98 FirstFirst 1234567891555 ... LastLast