View RSS Feed

Swim Workouts

  1. Wed., Feb 12

    by , February 12th, 2014 at 04:20 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Just did a recovery workout today focusing on UW hypoxic work.

    600 various
    100 scull
    10 x 25 shooters w/fins @ :45
    100 EZ
    8 x through w/fins:
    100 power kick, UW 15 m each 25, open turns @ 2:00
    50 EZ @ 1:00
    8 x 25 breast, long glide and good breakout
    50 EZ
    2 x (6 x 25 free w/1 breath @ :35 + 50 EZ)
    100 EZ

    Total: 2950


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

    Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy.

    My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
    Categories
    Swim Workouts
  2. Feb. 10-11

    by , February 11th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Monday: Drylands @ LA Fitness

    RC ex
    face pulls, 60 x 4 x 15
    rear delt fly, 75 x 3 x 8
    kneeling ab crunch, 110 x 3 x 15
    explosive leg press, 175 x 3 x 15
    fast alternating arm press on double cable machine, 40 x 3 x 30
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    DB pulls to waist from plank position, 40 x 3 x 20
    squat jumps w/bar, 45 x 2 x 8
    good mornings, warm ups, 80 x 4 x 8

    Stretching/yoga, 30 minutes

    -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    -- I cut this really short since I was running late.

    500 various
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x 100 power kick from the blocks with open turns @ 3:00
    -- 2 back and 2 belly
    100 EZ

    40 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    100 EZ

    5 x 75 strong dolphin kick w/board & fins @ 1:30
    --- legs were really burning on these from yesterday's weights
    125 EZ

    3 x (25 AFAP + 25 EZ) @ 3:00
    -- started to get a calf cramp and so stopped
    100 EZ

    Total: 3150


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

    A few observations:

    1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
    2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
    3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
    4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
  3. Sat & Sun, Feb. 8-9

    by , February 9th, 2014 at 06:46 PM (The FAF AFAP Digest)
    Saturday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    15 x (25 AFAP + 75 EZ) @ 3:00
    -- mixed it up with some from the blocks, some with fins and some kick
    -- I was hurting by the end of these. 15 is a lot of AFAP 25s.
    100 EZ

    4 x 25 w/chute
    50 EZ

    Total: 3050


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


    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    1 x 50 kick @ 100 pace
    50 EZ

    2 x (5 x 50 w/fins, hold best average, approx 100 pace @ 1:30 + 200 EZ)
    1-5 = backstroke kick, UW 15 each length, held 24 high-25 mid
    6-10 = breast, held 29s

    3 x (4 x 25 AFAP @ 1:00 + 100 EZ)
    fly/kick/breast

    Total: 2850


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

    Had more car issues yesterday at Pitt. Had to drive my rear wheel drive car with my other car out of commission. Got stuck in the ice and had to call AAA. Made me late to dinner. Today, I didn't feel the greatest and kinda muddled through the workout. Still did 800 yards of AFAP/race pace work and the bursts. Nothing to sneeze at.
    Categories
    Swim Workouts
  4. Wed., Feb 5

    by , February 5th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    4 x (4 x 25 @ 100 pace @ :30 + 100 EZ)
    -- IM, breast, free, kick
    100 EZ

    5 x 25 shooter + 25 EZ w/fins @ 1:00
    100 EZ

    10 x 25 no breath free @ :45
    100 EZ

    Total: 2850


    Rc/stretching, 20 min
    Treadmill, 25 min


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

    Was pretty beat. This was my 6th workout in a row. I did a little race pace work, it wasn't very fast, and then shifted into recovery mode.

    Swimming science article on masters swimmers: http://www.swimmingscience.net/2014/...ing+Science%29

    There's a winter storm warning until 7. Really hoping that doesn't happen as I'm down to my rear wheel drive car ...

    Updated February 5th, 2014 at 09:10 PM by The Fortress

    Categories
    Swim Workouts
  5. Feb. 3-4

    by , February 4th, 2014 at 05:33 PM (The FAF AFAP Digest)

    Monday: Drylands

    RC/scap, 5 min
    explosive leg extensions, 9-0 x 3 x 12
    explosive leg press, 175 x 3 x 15
    rear delt fly, 60 x 3 x 8
    hi low wood chops on cable machine, 25 x 3 x 15 each side
    kneeling crunch, 100 x 1 x 15, 110 x 2 x 15
    kettleball swings, 25 x 3 x 15
    push press, 45 x 3 x 8
    hip abductor, 100 x 4 x 6

    stretching, 20 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    5 x (25 AFAP from blocks + 75 EZ)
    50 EZ

    30 x 25 kick w/fins @ 100 pace @ :40
    -- missed #22 by a hair so skipped #23
    -- this was a hard set, legs were burning
    250 EZ

    20 x 25 breast w/fins @ 100 pace @ :40-:45
    -- decided to do breast on this since my other strokes are so leg intensive (with all the SDKs) and my legs were shot
    200 EZ

    Total: 3450


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


    Sad to report another vandalism of my car at Pitt today. It looked like someone just ripped the mirror off one side. It was the one on the sidewalk side and there was no glass around. Another $$$ repair. This is the third time my car has been in the shop since moving here. Mr. Fort thinks I should look into a lease for parking. More frustration. The simple act of swimming is so hard here.

    I have an appt with an allergist on Feb. 21. Hopefully, getting back on my allergy meds will help my breathing. Life without flonase doesn't agree. I also wonder if my lung function issues are age related ... I guess I'll see how I feel once I get some drugs. Xyzal had been recommended as an antihistamine. The over the counter ones are definitely not working.
  6. Feb. 2

    by , February 2nd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    4 x 25 shooters @ :45
    50 EZ

    Main Sets:

    Did a short set with two of my masters swimmers who were there:
    2 x w/fins
    4 x (25 shooter + 25 EZ) @ 1:00
    2 x 25 AFAP @ :45

    100 EZ

    Then did a few starts, SDK-ing to the 15m mark
    100 EZ

    2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
    -- these felt harder than they should have ...

    5 x starts w/parachute, 12 SDKs, cruise back
    2 x backstroke starts
    100 EZ

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

    Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.

    Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
    Categories
    Swim Workouts
  7. Jan 31-Feb 1

    by , February 1st, 2014 at 04:36 PM (The FAF AFAP Digest)
    Friday:

    Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.

    600 various
    150 scull
    10 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 50 @ 1:00
    odds = 100 pace
    evens = EZ

    Total: 1250


    Saturday:

    Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    4 x (25 AFAP + 25 EZ) @ 1:30
    50 EZ

    20 x 50 kick w/fins
    odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
    evens = EZ @ 1:30

    Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.

    350 EZ

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

    8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
    100 EZ

    Total: 3250
    Categories
    Swim Workouts
  8. Jan 28-29

    by , January 29th, 2014 at 02:48 PM (The FAF AFAP Digest)

    Tuesday:

    Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters.


    Wednesday: Drylands

    RC/scap ex, 5 min
    cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps)
    tricep press, 70 x 4 x 8
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    explosive push on double cable machine, 35 x 3 x 30
    explosive leg press, 175 x 3 x 15
    seated row, 80 x 1 x 8, 90 x 2 x 6
    glute isolator, 50 x 2 x 6 each leg
    wood chop on cable machine, 25 x 3 x 8 each side
    hip abductor, 100 x 4 x 6
    kneeling ab crunch, 100 x 3 x 12
    squat jumps w/bar, 45 x 2 x 8

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

    I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days.


    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time
    4 Female 50 SCM Back 0:30.65
    7 Female 50 SCM Breast 0:37.50
    19 Female 100 SCM IM 1:15.10
    21 Female 50 SCM Fly 0:29.99
  9. 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.
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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.
  18. 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
  19. 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
  20. 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 ...
Page 5 of 57 FirstFirst 1234567891555 ... LastLast