View RSS Feed

Swim Workouts

  1. Jan. 25-27

    by , January 27th, 2014 at 03:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min



    Sunday:

    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.



    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

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

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


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

    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  2. Friday, Jan. 24

    by , January 25th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


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

    Almost forgot to blog this. Off to gym today!
    Categories
    Swim Workouts
  3. Thursday, Jan. 23

    by , January 23rd, 2014 at 05:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


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

    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free. http://www.usms.org/comp/event.php?M...0140329HUNTINY

    3. Colonies Zones, 4/5-6: https://www.clubassistant.com/club/m...1463&smid=5204. I've even persuaded some people from my masters team to come down.
    Categories
    Swim Workouts
  4. Jan 20-21

    by , January 21st, 2014 at 04:03 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 3 x 25
    low row, 80 x 1 x 6, 90 x 3 x 6
    good mornings, 65 x 1 x 8, 90 x 3 x 8
    explosive leg press, 175 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    push press, 45 x 3 x 6

    stretching/yoga/foam rolling, 30 min


    Swim/SCY @ Sewickley Y w/some Sewickley masters

    Warm up:

    600 various
    100 scull w/paddles & snorkle
    100 fly drill w/paddles & snorkel
    4 x 50 DPS free w/paddles & snorkel
    8 x 25 kick w/alignment board & snorkel

    Main sets:

    Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
    I did 4 x 150 backstroke with him

    Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

    2 x (3 x 3 x 50)
    -- I used fins
    50 = burst + cruise stroke, fly/back/breast @ :50
    50 = burst + cruise kick @ 1:10
    50 = EZ kick @ 1:10

    100 EZ

    Total: 2800


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

    I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

    Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

    Updated January 21st, 2014 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Sunday, Jan 19

    by , January 20th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull

    -- I had to cut this short by about 400 yards. Was chatting with a couple of my swimmers for a long time.

    Main Sets:

    6 x 25 burst + cruise @ :50
    100 EZ

    1 x 50 backstroke kick w/fins @ 100 pace, 23 high (little fast)
    150 EZ

    1 x 100 AFAP backstroke kick w/fins, 52 flat (very good)
    200 EZ

    Then did one of my sets from the HIT forum:
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ 100 pace @ :30
    1 x 25 EZ @ :30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:00
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 1:30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 25 fast free @ :30
    1 x 300 EZ

    6 x 25 w/chute & paddles @ 1:00
    100 EZ

    Total: 3250


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

    Felt pretty good in the water today. Was happy with my AFAP 100 back. I even saw a glimmer of a 51 as I reached for the wall. Still couldn't stay UW as long as I would have liked on the last length. Back to the gym today!

    Updated January 20th, 2014 at 12:32 PM by The Fortress

    Categories
    Swim Workouts
  6. Jan 16-18

    by , January 18th, 2014 at 04:49 PM (The FAF AFAP Digest)


    Thursday:

    2000 - EZ recovery swim

    Friday:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ
    30 x 25
    odds = free @ 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x 25 AFAP + 75 EZ
    50 EZ

    Total: 2250


    Saturday:

    I have another cold () and went easy the prior two days. I was ready to go today, but I got to the pool and the competition pool was closed for a meet. (Why are there no signs posted or nothing on the website?!) I swam in the shallow small pool and it was swamped.

    Warm up:

    600 various
    3 x 50 fly drill w/snorkel & paddles
    8 x 25 kick w/alignment board & snorkel @ :40
    50 EZ

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

    20 x 50
    odds = 100 pace @ 1:00 (mixed it up)
    evens = EZ @ 1:30
    100 EZ

    20 x 25 kick w/fins & alignment board @ :30
    -- 12.5 fast, 12.5 EZ
    200 EZ

    Had a lane to myself for a brief moment
    2 x (75 IM @ 100 pace + 75 EZ)
    Didn't last, left.

    Total: 3400


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

    This has been a recovery week, but with the cold I don't feel really recovered. Hopefully, I can get in a solid workout tomorrow.
    Categories
    Swim Workouts
  7. Wed., Jan. 15

    by , January 15th, 2014 at 03:59 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    -- I felt so sore and tired that I almost got out of the water at this point. But I soldiered on, and am glad I did.

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = breast, 26 high
    Say what?! I was shocked to see this time on the clock. I've only been in the 27s a few times. Had to do another to see if it was a fluke not!
    2 = breast, 26 high
    3 = fly, 23
    4 = dolphin kick w/board, 24 high
    5 = backstroke kick, 15+ UW, 23

    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 x breast, 12s
    free, 10
    shooter, 9
    flutter kick w/board, 10 high

    150 EZ

    Total: 3000


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

    Today, I was sore and sluggish from the massage, which was great btw. I've been dragging the last few days. I looked back at my training from last week and I realized I failed to take a pure recovery day while doing a lot of speed, USRPT type training and weights. I don't agree with Rushall that USRPT can be done every day without fatigue. Not correct. Masters sprinters are just a different category, at least ones my age. And it makes sense that high race pace volume, even at 25 distances, could wear you down.
    Categories
    Swim Workouts
  8. Monday, Jan. 13

    by , January 13th, 2014 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x 50 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 2 free, 2 fly, all 10s

    100 EZ

    20 x 25 w/fins
    -- I did 6 free @ 100 pace @ :35 and then decided I was too tired/sore to finish the set and switched to breast @ 100 pace @ :40 on #7. Missed #10 and made the rest.
    225 EZ

    Total: 2450


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

    Not a great day in the water. I was too sore from weights. I'm definitely taking this week off for some recovery. I know many never take time off from weights, but it has worked well for me in the past. I'm considering doing less when I go to the gym as well. It's really taking a toll on my pool workouts. Haven't done too much AFAP work.

    Does anybody think warm up is fatiguing and amounts to garbage yards?
    Categories
    Swim Workouts
  9. Sunday, Jan. 12

    by , January 12th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness/Home

    RC/scap ex
    battle ropes, 6 x :15 AFAP + :30 rest
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    long arm crunches, 2 x 50
    single leg deadlifts w/DBs, 20 x 2 x 12 each leg
    extreme angle iso squat, 2:00
    explosive push on double cable machine, 35 x 2 x 30
    explosive leg extension, 75 x 3 x 15
    lows row, 90 x 1 x 8, 100 x 6 -- think I shouldn't have done 100, my elbows are kinda sore from that
    overhead squats, 45 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    calf raises, 90 x x 6
    good mornings, 70 x 3 x 8


    Stretching/Yoga, 20 min

    Swimming, 700 yards

    -- I just hopped in the pool for an easy swim. The pool is just like all the other crappy LA Fitness pools. It was also cloudy and hard to see the wall.


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

    Going to get in a swim tomorrow and then I have a massage booked for Tuesday. It's one of the gift certificates my team gave me and he comes highly recommended. I did read with interest in Swimmer that David Guthrie swears by frequent massage (and his P2Life supps). I'm going to try having a protein shake before bedtime to see if that has any effect. Fort Son swears by that too.
  10. Sat., Jan. 11

    by , January 11th, 2014 at 05:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    650 various
    4 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    2 x 25 burst SDK + cruise from a push @ 1:00
    5 x 30 burst SDK + cruise back from the blocks
    100 EZ

    4 x (broken 100s + 100 EZ)
    done as 4 x 25 @ :40 @ target 100 pace, no fins
    1 = free, goal = 14+ (13/14/14/14)
    2 = free, goal = 14+ (13/14/14/14)
    3 = breast, goal = 18+ (17/17+/18/18 high)
    4 = flutter kick w/fins, hold :11s

    300 EZ

    After the first set, I was pretty convinced that I couldn't do 20 x 25 @ 100 pace without fins. But I decided to give it a try with freestyle, expecting to miss a few. I also bumped the interval to :45, consistent with what Rushall says is acceptable for older drop dead sprinters.

    20 x 25 @ :45 free, no fins
    -- trying to hold 14+s
    -- made them all except #20 where I cramped and couldn't swim through it.
    -- getting to 30 of these reps seems really hard

    200 EZ

    Total: 3000


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

    I was pretty tired when I got in the pool. My shoulders felt fatigued form all the fly yesterday. But that didn't stop me from having a good workout.

    I've been thinking a lot about USRPT lately. So far I have the following thoughts:

    1. RPT is not all that new. Salo and his high intensity style workouts have been around for awhile.

    2. Rushall takes the idea of RPT and isolates it to the exclusion of everything else -- literally.

    3. He ignores research on the important of strength training.

    4. He is a bit cult-like in his declarations. Sometimes I feel like he's a swimming scientologist.

    5. I don't think USRPT applies at all to 50s, and Rushall seems to have conceded that they're unique.

    6. I think equipment helps and can transfer. Honestly, fins helped me become a great kicker.

    7. I don't mind using his 20-30 x 25 set to train for 100s, but that won't be the exclusive way I train for them. I will still use high intensity max rest sets as well.

    8. His sets are a great way to maximize your race pace training. But is maximizing RPT really a value in and of itself? More is better just for neural patterning? How much neural patterning do we need?

    9. Do you really have to go all in with USRPT? Or can you dabble in it for certain events?
    Categories
    Swim Workouts
  11. Friday, Jan 10

    by , January 10th, 2014 at 03:48 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x 25 AFAP from the blocks + 75 EZ
    -- IM order
    -- I felt really sore from weights, but my times were typical of what I usually go sore or not
    100 EZ

    20 x 25 fly @ 100 pace w/fins @ :40
    -- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
    -- I did reduce the # of SDKs off the wall to 8-9.
    -- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.

    300 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :35
    -- I reduced the interval on these. My goal time was still 12.
    -- I missed #11 and skipped #12 and then made the rest.
    -- I took 9-10 SDKs off the wall.

    225 EZ

    Total: 3500


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

    I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.

    I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!

    I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.
    Categories
    Swim Workouts
  12. Wed., Jan 8

    by , January 9th, 2014 at 10:22 AM (The FAF AFAP Digest)

    Drylands


    I did decide to join LA Fitness. I was SO happy to drive somewhere that was less than 10 minutes from my house. I think the convenience will help keep me on track.

    RC/scap ex, 10 min
    russian twist on incline bench w/plate, 25 x 1 x 25
    flutter kicks on bosu, 2 x 100
    captains chair leg raises, 3 x 15
    squat jumps w/bar, 45 x 2 x 8
    altitude drops, 8
    hip abductors, 90 x 3 x 8
    HS hi row, 130 x 3 x 8
    supine bench press, 40 x 3 x 12
    extreme angle step ups w/bar, 35 x 3 x 10
    explosive leg press, 175 x 2 x 15
    good mornings, 65 x 3 x 8


    Stretching/Yoga, 30 minutes


    Swim/SCY @ Pitt

    I went to my masters practice early just to get in an easy swim. I did around 2000. I did a few 25 flys @ 100 pace and I did 2 x 50 breast w/fins @ 100 pace. I went 28s on those -- fixing my pull must help. Maybe on day I'll work on my kick ...
  13. Tuesday, Jan 7

    by , January 8th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    USRPT set (though I used fins)
    20 x 25 free @ 100 pace @ :40
    -- I wanted to hold 12s. I missed on #8 and skipped #9
    175 EZ

    8 x 100 kick w/fins @ 1:40
    -- I did this set with one of my masters swimmers who was there
    odds = fastish under 1:00
    evens = steady state
    100 EZ

    20 x 25 breast w/fins @ :40
    -- trying to hold 14s
    -- missed #12
    175 EZ

    Total: 3650


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

    I was still really dragging yesterday I won't be dropping into bikram on a lark anymore after weights. Trying to decide if I should hit the gym or take a day off.

    I'm a tad disappointed about my HIT successor. His workouts look fine; they just don't look like they are intended for masters sprinters I was hoping to see Rich Abrahams posting workouts. haha
    Categories
    Swim Workouts
  14. Sun & Mon, Jan 5-6

    by , January 6th, 2014 at 02:33 PM (The FAF AFAP Digest)


    Sunday

    Just did an EZ 2000 @ Sewickley. Couldn't have done a real workout anyway. Though I went after family time, half the pool was still closed for a scuba class and it was mobbed.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x through, IM order
    3 x 50 @ 100 pace @ 1:00
    150 EZ

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

    Total: 3000


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

    I had nothing today, and was off my usual 100 pace times. I'm still sore from the double on Saturday. I think that was likely ill-advised and that I rushed back to training too soon after my illness. I just feel exhausted and run down right now. It doesn't help that I'm not sleeping well. Geez, I hope I feel better tomorrow! At least Pitt is back open!
    Categories
    Swim Workouts
  15. Jan. 3-4

    by , January 5th, 2014 at 11:02 AM (The FAF AFAP Digest)
    I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:

    Friday: Swim/SCY/Solo @ Sewickley

    600 various
    100 scull
    7 x 100 w/fins @ 1:45
    odds = DPS free w/paddles
    evens = kick w/board
    50 EZ
    6 x 25 burst SDK+ cruise
    50 EZ
    9 x 50 @ 1:00
    --3 x back, breast, back breast + 50 EZ
    5 x 25 shooter + 25 EZ w/fins @ 1:00
    40 EZ
    20 x 25 kick w/board, half AFAP @ :30
    100 EZ

    Total: 3050


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


    Saturday: Drylands

    I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.

    RC/Scap ex
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 50
    captains chair leg raises, 15
    russian twist on incline bench w/plate, 2 x 25
    row, 80 x 1 x 8, 90 x 2 x 8
    good mornings, warm ups, 65 x 3 x 8
    rear delt fly, 560 x 3 x 8
    explosive leg press, 155 x 1 x 5, 175 x 2 x 15
    supine bench press w/DBs, 40 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    DB pull in plank position, 40 x 1 x 15
    fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)


    Bikram Yoga, 90 min

    I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.


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

    2013 year in Review/Looking ahead:

    1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.

    2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.

    3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.

    4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.

    5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.

    6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.

    7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.

    8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...

    Belated Happy New Year everyone!!!

    Updated January 5th, 2014 at 08:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  16. Monday, Dec. 31

    by , December 31st, 2013 at 02:49 PM (The FAF AFAP Digest)
    After coaching my masters practice, I dragged myself to the Sewickley Y to swim with Jim and Bill. I feel sort of hungover from all the traveling, celebrating, lack of sleep and lifting. I just took it easy.

    Swim/SCY/Solo:

    100 EZ (I missed about 2000!)
    8 x 75 @ 1:15, I mixed in EZ free and kick
    8 x 50, 12.5 UW each length
    50 EZ
    8 x 50 free @ 200 ish pace
    100 EZ
    20 x 25, 12.5 AFAP + cruise @ 1:00
    -- I really didn't have any zip on these and did the last 4 EZ
    50 EZ

    Total: 2200
    Categories
    Swim Workouts
  17. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage


    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8


    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


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

    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  18. Thursday, Dec. 26

    by , December 26th, 2013 at 02:53 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Jim, Bill, Jeremy & Jocelyn

    Warm up:

    400
    -- I arrived late bc I was coaching this am at Pitt

    Main Sets:

    "Big Jim" @ 1:30 base
    1 x 400
    2 x 200
    4 x 100
    8 x 50
    16 x 25

    I did:
    1 x 350 EZ
    2 x 200 kick w/fins @ 3:00
    3 x 50 @ 100 pace + 1 x 50 EZ @ 1:30
    2 x (3 x 50 @ 100 pace + skip a 50) @ :45
    16 x 25 @ :40
    odds = 100 pace
    evens = EZ

    6 x 75, done as 50 EZ @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute & equipment @ 1:00
    50 EZ

    Total: 3000


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

    I felt pretty crappy today. Too much food, sugar and vino, me thinks. Swam a lot of breaststroke w/fins today. Bill told me I am diving too deep instead of diving forward. So I've been working on my pull & recovery. I can't wait for Pitt to reopen so I can work on UWs 12 more days.


    Ooooh, one of my fave xmas gifts: 3 one hour massages from my masters swimmers!

    Updated December 26th, 2013 at 05:27 PM by The Fortress

    Categories
    Swim Workouts
  19. Monday, Dec. 23

    by , December 23rd, 2013 at 03:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

    4 x 25 burst + cruise
    4 x 25 fly @ 100 pace @ :40
    -- too sore from weights to do fly …
    50 EZ

    adapting to USD set:
    3 x (6 x 25 free @ 100 pace @ :20 rest + 50 EZ)

    200 EZUSD set:
    20 x 25 breast @ 10 pace @ :20 rest
    -- skipped # 7 & 15

    200 EZ

    Total: 2700


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

    I am really really sore from weights. Wasn't sure I could do anything at all today, but got through a couple ultra sets. I did breast on the second one bc that doesn't use the shoulders and back as much. You really do get a large amount of race pace swimming using this method. I've been at 7 days in a row and may take off both Dec 24 & 25. Happy holidays everyone!

    Updated December 23rd, 2013 at 03:51 PM by The Fortress

    Categories
    Swim Workouts
  20. Sun, Dec. 22

    by , December 22nd, 2013 at 08:37 PM (The FAF AFAP Digest)
    Drylands:

    wide grip lat pulldowns, 75 x 3 x 8
    triceps press, 70 x 3 x 8
    good mornings, (65 ?) x 3 x 8
    explosive leg press, 160 x 3 x 15
    kettleball swings, 2 x 10
    preacher curl, 50 x 3 x 8
    hip abductor, 90 x 3 x 8
    glute isolator, 70 x 2 x 8 each leg
    seated calf press, 80 x 3 x 8
    box jumps, 10
    captains chair leg raises, 3 x 15


    Swim/SCY @ Sewickley

    Jim and I were both there doing recovery workouts. I hopped out after 2000, and he carried on.


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

    I think the DOMS are already setting in! Hope I can get in a quality workout tomorrow before the holidays.
Page 5 of 57 FirstFirst 1234567891555 ... LastLast