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Swim Workouts

  1. Monday, May 12

    by , May 12th, 2014 at 04:50 PM (The FAF AFAP Digest)

    Weekend Drylands:


    I had meant to get to the gym this weekend, but instead Mr. Fort and I spent the entire weekend landscaping/gardening. I can't remember when I last did so much manual labor ... Anyway, that definitely counted as weights. I could really feel it in my shoulders and lower back today.


    Swim/SCY/Solo @ Pitt

    Warmup:


    600 various
    3 x 50 scull w/agility paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ) @ 2:30
    extra 50 EZ

    5 x mixed up 200s w/fins
    1 x 75 stoke @ 200 pace
    :15 rest
    1 x 25 shooter
    1 x 25 EZ
    1 x 25 fast stroke
    1 x 50 EZ

    100 EZ

    2 x (4 x 25 fast kick w/fins @ :30 + 100 EZ)
    -- I just hit a wall here and couldn't really do any more.

    200 EZ

    Total: 3350


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

    Didn't to too much AFAP work today bc I was too sore from the weekend. The shooters in the main set were really hard. My hypoxic work has taken another hit with the bronchitis and allergies.

    I posted a pic on FB. Today there were only 3 swimmers (including me) in maybe 15 lanes at rec swim, and that's how it often is. That's Pittsburgh for you ...
    Categories
    Swim Workouts
  2. Friday, May 9

    by , May 9th, 2014 at 05:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    I forgot to do bursts!

    I did what I consider a sprint conditioning set today:

    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    -- did 1 round back, 1 round breast, 1 round dolphin kick
    -- no SDKS or pullouts on the AFAP 25s
    -- that's 900 yards of race pace work in a pretty short amount of time

    6 x 25 w/parachute & paddles
    100 EZ

    Total: 3250


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

    Happy Mother's Day weekend to all swimming moms!
    Categories
    Swim Workouts
  3. Wed-Thur, May 7-8

    by , May 9th, 2014 at 10:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


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


    Thursday: Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

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

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


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


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  4. Tuesday, May 6

    by , May 6th, 2014 at 05:03 PM (The FAF AFAP Digest)

    Swim/SCY/ Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x (25 shooter w/fins+ 25 EZ) @ 1:15
    50 EZ

    Main Sets:

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

    2 x (25 AFAP back, no SDK + 75 EZ)
    50 EZ

    5 x (50 AFAP + 150 EZ)
    -- 2 back (no push, no SDK), 2 breast (no pullouts), 1 dolphin kick
    100 EZ

    3 x 50 (backstroke, no SDK @ 90% effort working on not spinning + 100 EZ)
    50 EZ

    6 x 25 w/parachute & paddles
    150 EZ

    Total: 3550


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

    This is the first time in a long time I've felt up to doing AFAP 50s. Though I didn't attempt fly. It's been an entire month since I've taken a stroke of fly ... Backstroke with no SDK feels like a different stroke.

    Typically, this time of year, Pitt is long course on Fri-Sun. But not this weekend bc of lifeguard classes. I'm amazed Pitt rents out lane space for this, but doesn't sell memberships to the public. So it looks like I won't get in a long course workout until May 16.

    Nonetheless, displaying total chutzpah, I mailed in my entry form for the Buffalo long course meet. http://www.usms.org/comp/event.php?M...0140607ublc14L. Several of my swimmers are going, so it should at least be fun. The 50s were not very well spaced out, so I am going to space them out myself by doing:

    100 breast, split request
    50 fly
    50 back

    I don't feel like doing 50 free. I haven't done much of it in practice since the shoulder issue (now resolved) and it doesn't feel great. I entered times a second slower than last year, but even that may be a stretch. I know if I didn't have a meet to train for, I would lose focus and start cross training. And since I'm already going to miss 2 1/2 weeks of swimming this summer, that would not be good idea.
    Categories
    Swim Workouts
  5. Monday, May 5

    by , May 5th, 2014 at 04:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    5 x 25 shooter w/fins + 25 EZ @ 1:15
    100 EZ

    Main sets:

    4 x 25 burst + cruise
    100 EZ

    20 x 25 free @ 100 pace @ :40
    150 EZ

    10 x 25 dolphin kick w/board & fins @ 100 pace

    3 x 100 DPS free w/paddles

    8 x (25 AFAP breast w/fins+ 75 EZ) @ 2:30
    100 EZ

    Total: 3450

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

    My blog has been all gloom and doom lately. And, unfortunately, the forecast is still cloudy with no sunshine. I survived bronchitis and a stomach virus, but came down with another cold over the weekend. At least it feels like a cold: I guess it could be allergies. This spring is supposed to be one of the worst allergy seasons ever after a cold winter. So still congested, coughing and no energy. Geez. I was hoping to get some solid training in before the Buffalo meet on June 7, but now I feel like that meet is in jeopardy. I wasn't up to doing anything more than a bit of USRPT and some fast 25s today. Btw, I thought Bob Bowman's comments on USRPT were spot on. He said, "it's like spinach, it's good for you but you don't want it to be the only thing you eat."

    It was very nice following nationals over the weekend. Great swims by fellow bloggers. I was pleasantly surprised that my 100 IM (with botched turn) and 50 breast survived the onslaught and will be AAs along with 50 back/100 back and 50 fly. Not too bad for an off year where my only PR was the 100 breast.
    Categories
    Swim Workouts
  6. Fri-Sat, May 2-3

    by , May 3rd, 2014 at 06:16 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    5 x 25 shooter + 25 EZ w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
    100 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30
    100 EZ

    2 x (50 AFAP kick w/boards & fins + 150 EZ)

    Total: 3600



    Saturday Drylands @ LA Fitness

    Rc/scap ex
    explosive leg press, 75 x 3 x 15
    explosive leg extensions, 90 x 2 x 15
    pec fly, 60 x 3 x 8
    hip abductor, 100 x 4 x 6
    good mornings, 75 x 3 x 8
    cable push pull, 20 x 2 x 15 each side
    ab wheel roll outs, 15
    kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


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

    Took Thursday off after the stomach virus and didn't push it too hard on Friday.

    I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.
  7. May 1

    by , May 1st, 2014 at 05:54 PM (The FAF AFAP Digest)
    Wednesday, SCY/Solo @ Sewickly

    Warm up:


    600 various
    150 scull
    4 x 50 DPS free w/paddles @ :50
    50 EZ

    Main Sets:

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

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

    4 x (75 AFAP + 175 EZ)

    5 x 25 AFAP kick w/board & fins + 25 EZ @ 1:15
    200 EZ

    Total: 3250


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

    Managed to get a half way decent workout in. Either my times were slow (certainly possible) or the pace clocks were slightly unsynched. Unfortunately, prolonging my streak of bad luck, I came down with the stomach bug that's been going around. Needless to say, I am on the couch today.

    Updated May 1st, 2014 at 06:14 PM by The Fortress

    Categories
    Swim Workouts
  8. Tuesday, April 29

    by , April 29th, 2014 at 06:25 PM (The FAF AFAP Digest)
    1750 EZ @ Sewickley Y. Was pretty dead from yesterday's double.
    Categories
    Swim Workouts
  9. Monday, April 28

    by , April 28th, 2014 at 10:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8


    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


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

    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  10. 12:30-5:00 Sat., April 26

    by , April 26th, 2014 at 06:35 PM (The FAF AFAP Digest)
    12:30-5:00. That's how long it took me to travel and get a 1:15 workout in. I am still so very frustrated with Pittsburgh. Please don't read if you don't want a rant. I left my house at 12:30, drove :30 to Pitt, spend :15 parking and walking to the pool. Then I discovered it was closed again until May 5. So disappointing. So I journeyed to Sewickly, another half hour. When I got there there was a party taking up most of the pool and the two lap lanes had three slow swimmers in them. I waited about 40 minutes to get a lane. Then had a long drive home. I could not be more frustrated with the bleak pool situation here. Universities and high school pools are basically shut off to the public. The brand new high school pool 5 minutes from me is only open to the public from 9-10 pm during the week, never on the weekend. F!!!! I cannot believe I live in a place with no pools and no meets .... I informed Mr. Fort today that he will have zero input on where we retire. I have to live in this h*llhole for masters swimmers; he has to move to somewhere more hospitable at some point. To top it off, I am still only about 80-85%. One of my swimmers had the same ailment -- crushing fatigue, congestion, cough. She was out two weeks and isn't well either. Anyway, I got in a short workout without much speed. No UW work because the pool is only 3.5 feet deep at one end.


    Warm up:

    600 various
    100 scull
    100 fly drills
    10 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    4 x (25 AFAP + 75 EZ)
    -- didn't get my times, analog clocks weren't synched
    100 EZ

    5 x 150 kick w/fins @ 2:30
    -- 25 fast + 25 EZ by 50s
    100 EZ

    5 x (75 strong free w/paddles & fins + 75 EZ) @ 3:00
    100 EZ

    Total: 3750

    Updated April 26th, 2014 at 07:35 PM by The Fortress

    Categories
    Swim Workouts
  11. Friday, April 25

    by , April 25th, 2014 at 04:41 PM (The FAF AFAP Digest)
    Swim/LCM/Solo

    600 various
    4 x 50 scull-swim
    4 x 50, 25 shooter + 25 EZ @ 1:10
    50 EZ

    2 x 50 burst + cruise

    16 x 50 kick w/fins @ 1:00
    50 EZ

    16 x 50 DPS swim w/paddles @ 1:10
    odds = free
    evens = back or breast
    200 EZ

    Total: 3000


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

    I was really happy to see the pool set up long course for rec swim. Too bad I wasn't able to crank. I may have overdone my last couple workouts bc I'm really not feeling any better. Very discouraging ... Just did a low intensity workout today.
    Categories
    Swim Workouts
  12. Tuesday, April 22

    by , April 22nd, 2014 at 05:32 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

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

    4 x (broken AFAP 50s + 150 EZ) @ 5:00
    -- first 2 broken for :5, second 2 broken for :10
    dolphin kick w/fins & board, 23
    back w/fins, no push no SDK, 25
    dolphin kick w/fins & board, 22
    back w/fins, no push no SDK, 25

    100 EZ

    2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
    -- 1 dolphin, 1 flutter, 34s

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2750


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

    Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.

    Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.
    Categories
    Swim Workouts
  13. Monday, April 21

    by , April 21st, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


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

    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Categories
    Swim Workouts
  14. April 19-20

    by , April 20th, 2014 at 04:49 PM (The FAF AFAP Digest)
    I'm still pretty under the weather, but managed a couple baby workouts.

    Saturday: Swim/SCY @ Pitt

    600 various
    100 scull

    -- did a couple sets with one of my swimmers

    8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
    50 EZ

    30 x 25 @ 100 pace @ :40
    -- Josh did free, I did back w/fins
    -- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

    300 EZ

    4 x 50 DPS free
    50 EZ

    Total: 2450


    Sunday: Drylands

    Starting over yet again ... Had to rest a lot between exercises

    RC/scap ex, 15 min
    explosive leg press, 175 x 3 x 15
    HS hi row, 140 x 4 x 6
    tricep press, 70 x 3 x 12
    gobet let squat, 60 x 3 x 8
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
    russian twist w/plate on incline bench, 25 x 2 x 20


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

    Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
  15. Friday, April 18

    by , April 18th, 2014 at 03:01 PM (The FAF AFAP Digest)
    I was still too sick to swim yesterday. The crud still has a firm hold on my chest. I've read that asthma and allergies make you more susceptible to serious colds. This seems very true in my case. I rarely get an annoying cold; I always get a serious debilitating one. So I've missed an entire week of workouts, and I'm not at all near 100%. Such a frustrating year. Just when I was making some forward progress, I get nailed. I've also only gotten in one weights session in the last month with resting for meets and this gunk. I can tell I've lost a few pounds and some muscle mass. This summer, even though I won't be as focused on swimming or competing, I'm going to try to be very consistent about strength training. I'm hoping I can get some decent training in in the next 5 1/2 weeks before the Buffalo meet on June 7.

    Today, I just did 2000 EZ. I felt terrible in the water and weak as a kitten.
    Categories
    Swim Workouts
  16. Friday, April 11

    by , April 11th, 2014 at 04:50 PM (The FAF AFAP Digest)
    Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    30 x 25 @ 100 pace
    -- 50 EZ after each set of 10 for air
    -- first 10: free, 6 SDKs, 14s @ :40
    -- second 10: back w/fins, only 5 SDKs, 13s @ :35
    -- third set of 10: breast w/fins, 14s @ :35
    200 EZ

    30 x 25 kick w/fins & board @ 100 pace @ :35
    -- made them all, 12s
    -- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
    200 EZ

    Total: 3050


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

    Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.
    Categories
    Swim Workouts
  17. Thursday, April 10

    by , April 10th, 2014 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :45
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ

    Main sets:

    30 x 25 breast w/fins @ 100 pace @ :40
    -- aimed to hold 14s
    -- missed on #12, but just took an extra :40 rest
    250 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    -- only took 5 kicks to use the arms more
    -- aimed for 13s
    -- made them
    -- should do these on :35
    -- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet
    100 EZ

    Total: 2750


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

    I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow.

    Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.

    Updated April 11th, 2014 at 11:18 AM by The Fortress

    Categories
    Swim Workouts
  18. Double, Wed. April 9

    by , April 9th, 2014 at 05:12 PM (The FAF AFAP Digest)
    Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

    Drylands:

    RC/scap ex (I've been doing these daily since the shoulder problem started)
    kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    seated row negatives, 80 x 3 x 8
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    good mornings, 65 x 1 x 8, 75 x 2 x 8
    altitude drops, 8
    standing broad jumps, 5


    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    Main sets:

    On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

    16 x 50 @ :45
    -- every 4th one fast @ 200 pace
    -- 27-28s
    -- this felt like such short rest
    50 EZ

    12 x 50 @ :50
    -- every 3rd one fast @ 200 pace
    -- held 27s on all of them
    50 EZ

    8 x 50 @ 1:00
    -- every other one fast @ 200 pace
    -- 27-28s
    50 EZ

    4 x 50 all at 200 pace @ 1:10
    -- held 27s, one was 26
    250 EZ

    Total: 3400


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

    The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
  19. Mon & Tues, April 7-8

    by , April 8th, 2014 at 04:50 PM (The FAF AFAP Digest)

    Monday:

    2200 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ) @ 2:30
    50 EZ

    2 rounds:
    4 x 50 w/fins @ 100 pace @ 1:15, right into
    4 x 25 kick w/fins @ 100 pace (12s)
    100 EZ
    R1 = backstroke, holding 26
    R2 = breast, holding 30, one was 29

    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- trying to hold 12s, SDK to 15 m
    -- missed #3 right off the bat but kept going as is the protocol
    -- missed # 17, skipped #18
    -- cramped on #25 and skipped that one then kept going
    -- the last 10 felt pretty hard after the previous set
    -- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout

    250 EZ

    Total: 3650


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

    Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work.

    Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm

    Does anyone know whether you can use a split request at a Canadian meet?

    I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training?

    I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.

    Updated April 8th, 2014 at 05:56 PM by The Fortress

    Categories
    Swim Workouts
  20. Thursday, April 3

    by , April 3rd, 2014 at 03:24 PM (The FAF AFAP Digest)
    Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet.

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

    Zones psych sheets, timeline, results: http://www.patriotmasters.org/ColoniesZone2014.htm
    Categories
    Swim Workouts
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