The FAF AFAP Digest

Monday:

1750 EZ

Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 caterpillar fly drill
2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
50 EZ

Main Sets:

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

4 x 30 burst SDK + cruise back from the blocks
100 EZ

5 x (25 AFAP + 75 EZ), a few from the blocks
100 EZ

1 x 50 fly w/fins, broken for :10 (20)
300 EZ

Total: 2500


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

Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.

Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.

My second Y meet is in the books. I made it out to Sewickley even though I wasn't super excited to race; I would have preferred a workout. Perhaps not the best idea to have done a sprint workout yesterday, but I was viewing this meet as a speed workout. I did a longer warm up than usual.

50 fly, 26.7

Ew, badly executed race. Breakouts were bad again, I scraped the bottom coming off the turn on the 3 feet deep end and then banged my hand on the lane line after correcting for that. Felt kinda awful too. I didn't even expect to break 27, so I guess the time isn't too bad considering. I swam in Water Rat's lane since he decided to skip the meet. I wish there was someway to correct my breakout issues. I just can't sense the water on my back/arms and have to lift my head slightly to see, which causes serious drag. My fly has felt great in practice, so I need to put this race in the rear view mirror.

25 free, 11.6

Technically, this is a PR. But there was manual timing for the 25s, so that could have factored in. Legs felt tired.


50 back, NS

Skipped 50 back bc I had no interest in hitting the bottom off the turn.


25 breast, 14.6

This is likewise a PR and faster than my 15.0 from the Sprint Classic. But again, I may have benefitted from manual timing.


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

This may be my last Y meet this season. I just can't stand the shallow water. Today, I flinched slightly during every start where the pool goes from 12 to 4-5 feet deep abruptly about 10 yards from the start. Maybe I should stick with free or breast at these meets.

Jim and I did 10 x 50 EZ @ 1:00 as a warm down when the meet was over.

I'm glad it's now taper time! 12 days to NE Champs. I'm going to rest hard. My body needs it as I haven't really had any quality rest since I started training more seriously in early September. I'm going to NYC next weekend with friends to goof around and see some shows. Not the best timing with a taper meet the next weekend, but life is important too. So far, there are only 313 swimmers signed up for NE Champs, which about 200 less than last year. I hope more people sign up. I like this meet because there is so much rest.

I'm more tired than I should be right now ...

Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.

Swim/SCY/Solo:

Warm up:

600 various
4 x 50 scull
4 x 50 caterpillar fly drill
4 x 25 shooter + 25 EZ
50 EZ

Main Sets:

8 x 25 burst + cruise
100 EZ

3 x (50 @ 100 pace + 100 EZ)

3 x (25 AFAP + 75 EZ)

4 x 50 DPS free
100 EZ

Total: 2600


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

I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

Swim/SCY/Solo @Sewickley

600 various
4 x 50 scull w/agility paddles
4 x 50 caterpillar fly drill
4 x 50 chest press fly drill
6 x 25 breast drills
7 x 25 shooter + 25 EZ
50 EZ
4 x 25 no breathe free
10 EZ

Total: 2150


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

Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!

Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull
5 x 50 fly drills
50 EZ
4 x
4 x 25, 20 Y UW shooter w/fins @ :30 + 50 EZ kick @ 1:00
100 EZ

Main sets:

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

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

3 x (25 AFAP kick + 25 EZ) kick @ 1:15
100 EZ

4 x 12.5 SDK off the blocks w/chute, cruise back
50 EZ

4 x 25 w/chute
100 EZ

Total: 3600


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

I had planned a recovery workout today. But I had Fort Son with me (dropped him at the gym) and he wanted a longer workout. So I decided to try a third day with some speed in a row. I've been doing lots of broken 75s and 100s, so decided just do do some blast 25s with mega rest. I was pleasantly surprised with the time -- I even saw a glimpse of 9s on all my 25 frees. Unfortunately, Pitt is closed for rec swim Wed-Sun. Masters still have practice on Wed night and Friday am, but no open hours. I'm hoping the Sewickley Y is only closed on Thursday.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x 50 caterpillar fly drill
3 x
4 x 25 @ :30, UW 20 Y + 50 EZ @ 1:15
100 EZ

Main sets

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

4 x 50 free, descend to 100 pace @1:00
100 EZ

3 x
4 x 25 fly w/fins (11s) @ :35 + 100 EZ

2 x (10 x 25 over kick free w/zoomers) + 100 EZ

10 x 25, AFAP dolphin kick to 15 m + cruise @ :30
100 EZ

6 x 25 w/chute
100 EZ

Total: 3950


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

That workout felt harder than it should have … My body still feels like it needs a recovery week. I can't tell if I'm just getting old or if it's something else. Looking back at my flog, I seem to be doing more yardage than I was last spring and fewer pure recovery workouts. My GTD goal was 350 and I'm at 339 even though I was only swimming 3x a week through the summer. It also looks like I was resting more for meets, and of course there are no meets in Pittsburgh … I need more meets! I want to swim a SCY meet besides Zones. I guess I'll have to travel for one …

Swim @ Sewickley with Jim & Bill

900 various
4 x 100 smooth free @ 1:45
4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
100 EZ
5 x (50 @ 1:00 + 25 AFAP @ 1:00)
125 EZ
5 x 50, 15 m AFAP @ 1:00
50 EZ
5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
75
4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
50 EX
few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

Total: 3600


-------------------------

Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!

Spent about 90 minutes in the exercise room doing the following:

single leg deadlift w/10 lb DBs, 15
power wheel roll outs, 3 x 25
power wheel pike ups, 2 x 10
kettleball swings, 3 x 10
hammers w/10 Lb DBs, 3 x 20
long arm crunches, 3 x 50
overhead lunges w/ 10 lb DBs, 3 x 15
hip lifts, 3 x 25
Rc ex
scap ex
stretching & foam rolling, trying to hammer the piriforumis muscles

Off to coach and to enjoy a social with my team!

Wednesday:

Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.


Thursday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/agility paddles
4 x 50 DPS free @ :50
3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
75 EZ

Main sets:

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

2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
-- 20s, say a glimpse of a 9 on one 25

5 x through:
3 x 25 AFAP @ :30 + 75 EZ
-- did 3 IM and 2 kick
100 EZ

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

2 x (25 AFAP + 25 EZ @ 1:30)
-- started getting calf cramps, so desisted
100 EZ

Total: 3450


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

The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!

Swim/SCY/Solo @ Pitt

Warm up:

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

Main sets:

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

8 x 30 SDK from the blocks, cruise back
-- worked on 100 pace SDKs, gliding a bit after the dive
100 EZ

6 x 25 fly w/fins @ :35
-- wanted to do 10, Rushall style, but wasn't happening
100 EZ

5 x
4 x 25 @ :30 + 50 EZ @ 2:00
1st 3 25s = UW 15 m
4th 25 = 100 pace

100 EZ

4 x w/fins
1 x 25 @ 100 pace
:15 rest
1 x 25 shooter
1 x 50 EZ @ 2:00
-- this was a Tall Pall set he recently posted. not easy

100 EZ

Total: 3500



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

Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

Interesting article of passive vs active rest for sprinting: http://www.ncbi.nlm.nih.gov/pubmed/15778899. Though who goes 60% during active recovery? Not me.

Swim/SCY/Solo @ Pitt

600 various
100 scull
100 evil kick
5 x (25 shooter + 25 feet first scull w/fins)
50 EZ
6 x 50 fly drills
6 x 50 DPS free @ 1:00
50 EZ
2 rounds of:
20 x 25 w/fins @ :30, all 25s done 15 m UW
odds = free
evens = back kick
100 EZ between rounds

Total: 2950


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

Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.

I ventured out to the Greensburg Y in Greensburg PA for my first ever Y league meet. Four of my Sewickley teammates were there (see below) and I met lots of other Y meet swimmers. Great fun had by all. And what a food and drink spread! Here's how it went:

25 back, 12.38

I was lucky I got to swim this event. My entry went missing. I was scheduled to swim in heat 7 (the slowest heat) with a NT. But I was in heat 1 of the very next event. My teammate Ben Mayhew graciously switched spots with me so that I could swim in heat 1 (they swim fastest to slowest here), which is where I had seeded myself anyway. I had a little gridge going with Coach Bill. (Jim video'd) But I handily beat all the boys in this race! I went a 13.0 in the Sprint Classic, so this time was really flying. I had to triple check to make sure it was correct. Perfect breakout and perfect finish (see photo below). I thought I might be past the 15, but I took the same number of strokes as usual. 5+ minutes rest until ...

100 breast #1, slip & fall; 100 breast #2, 1:15.2

I knew the plastic blocks were slippery from warm up, but I took a really ignoble spill here. I pushed off, slipped and landed sideways curled up in the water. That has never happened to me before! So I will now be forever wary of plastic blocks. I decided to put my shammy towel on the blocks for the rest of my races. I had been in heat 1, but they slipped me into heat 4 -- a benefit of Y meets that probably wouldn't happen at a USMS meet. Had to swim by myself though. I was still discombobulated from the spill (hip hurt) and can't say I gave it 100%. But given that I did not rest at all for this meet, this is a very solid time for me. I went a 1:15.0 on a few days rest last year. Even though I wasn't really pushing it, my legs were hurting the last length. Pic below shows my head needs to be further down. I wish this time counted for USMS, but c'est la vie.

50 breast, 34.0

Didn't have much rest after the 100 breast, but gave it a go. I was doing fine, but then really tightened up the last 10 yards and had a major glide into the finish. As a non-breaststroker, I never really know when to glide vs. short stroke. This is much slower than I went at the Sprint Classic (33.1) , but that's how it goes. Technical errors and the pool was obviously much worse too. Few heats of rest and then ...

25 fly, 12.3

This was decent, though .3 slower than the Sprint Classic (where I had a perfect race). Had a bad breakout again -- too deep and it was slow. Wish I could fix this. Finished second. But prevailed in my gridge race against my other teammate John (who is really a 200 flyer).


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

All in all a fun experience and what sprinter couldn't help but be psyched by the 25s! I wish there had been a place to warm down; hit the showers instead. I did set 4 Y records. I may swim in the Y meet at the Sewickley Y on Dec. 1. Tuckered out now! I need to conjure up some ideas for the HIT forum.

Attached Thumbnails

       

Swim w/Jimby @ Sewickley Y

Warm up:

600 various
5 x 50 scull drill

Main Sets:

Jimby did 6 x 150 @ 2:15
I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
100 EZ

5 x
100 free build to fast @ 1:45
1 x 50, 20 Y AFAP kick + cruise 2 1:00
1 x 50 EZ @ 1:15

100 EZ

8 x 25 @ :40
odds = burst or 100 pace (free or SDK)
evens = EZ
100 EZ

6 x 25 w/chute @ 1:00

8 x 50 free @ 1:00
-- breath control
-- Jim is better than me!
50 EZ

Total: 3550

25-30 min foam rolling + RC/scap ex


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

Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

Swim Meet Events

Event Number	Gender	Distance	Stroke	Time	Date
9	Female	50 SCM	Fly	0:29.50	12/14/2013
11	Female	100 SCM	Back	1:12.00	12/14/2013
17	Female	50 SCM	Breast	0:37.40	12/14/2013
21	Female	100 SCM	Free	1:05.50	12/14/2013
35	Female	100 SCM	IM	1:12.50	12/15/2013
39	Female	50 SCM	Free	0:27.91	12/15/2013
45	Female	100 SCM	Fly	1:11.00	12/15/2013
47	Female	50 SCM	Back	0:30.65	12/15/2013

Swim/SCY/Solo @ Pitt

Warm up/Transition

600 various
5 x 50 scull drill
4 x 25 no breath free @:35
50 EZ
4 x 25 shooters w/fins @ :40
100 EZ
4 x 30 burst SDK + cruise back from the blocks
50 EZ
4 x 25 burst right side SDK from a push + cruise
100 EZ

Main Sets:

1 x 25 AFAP fly from the blocks (11)
75 EZ
2 x 25 AFAP fly w/fins @ :40 (10s)
100 EZ
1 x 50 fly/back @ 100 pace
100 EZ

1 x 25 AFAP back from the blocks (13)
75 EZ
3 x 25 AFAP back w/fins @ :45 (11s)
125 EZ
1 x 75 fly/back/breast @ 100 pace
175 EZ

1 x 25 AFAP breast from the blocks (14 high-15)
75 EZ
4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
150 EZ
1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
200 EZ

1 x 25 AFAP free from the blocks (11)
75 EZ
3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
-- I had intended to do more, but I was done
175 EZ

Total: 3375


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

I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.

Swim/SCY/Solo @ Pitt

600 various
4 x 50 scull w/agility paddles
9 x 50 various fly drills
50 EZ
6 x 25 shooters @ :40
50 EZ

20 x 25 free w/zoomers, 1 breath @ :30-35
100 EZ
3 x (4 x 25, UW 20 y, @:30 + 50 EZ)
100 EZ
5 x 50 DPS free
50 EZ

Total: 2950


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

Just did a recovery workout. Tried to work on breath control. Mine stinks right now. I think allergies are interfering. I love our new puppy, but I am definitely allergic to her.

After I hopped out, one of the lifeguards (a varsity diver) said I do "the most intense workouts she's seen." I chuckled over that because there are always 3-4 college swimmers in at the same time I am. But they aren't doing HIT; their workouts are always 7,000+.

Swim/SCY/Solo @ Pitt

Warm up/transition:

600 various
5 x 50 scull/drill
8 x 25 power kick @ :45
8 x 25 over kick free @ :45
100 EZ
4 x 25 burst ADK + cruise @ 1:00
50 EZ

Main Sets:

Pyramid 50 frees
9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
200 EZ
4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
-- I wanted to do 9 of these, but my calves were constantly cramping
100 RZ

6 x (25 AFAP kick + 25 EZ)
-- 3 fins, 3 no fins
100 EZ

6 x 25 w/chute, fins & paddles
-- sprint 12.5, EZ 12.5
100 EZ

Total: 3100


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

I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.

Swim/SCY @ Sewickley Y

Warm up:

600 various
100 scull
4 x 50 fly drills

Main sets:

Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

6 x (25 shooter + 25 EZ) @ 1:05
2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
4 x 100 DPS free @ 1:30
6 x 50 flutter kick w/board & fins @ 200 pace
50 EZ
16 x 25 @ :40
odds = fast fly w/fins
evens = EZ
100 EZ

8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
100 EZ

Total: 3550

Hottub & steam room -- best feature of the Sewickley Y!


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

I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.

Swim/SCY @ Sewickley Masters

Warm up:

500 various
100 scull
4 x 50 fly drills
6 x (25 shooter + 25 EZ)

Main sets:

5 x 50 kick (instead of 300 straight)
4 x 50, power kick by 25s @ 1:15
50 EZ
4 x (4 x 25), sprint first 15 m @ :30
odds = stroke
evens = SDK
2:00 rest between rounds
50 EZ
2 x (4 x 50 @ :50 @ 100 pace)
-- no! I can't even remotely do 100 pace on this interval
-- I did odds = fast, evens = EZ
-- did fly and kick on the fast ones
-- did 50 EZ between rounds
50 EZ
1 x 50 AFAP + 50 EZ
-- cramped on the 50 …
2 x (25 AFAP + 25 EZ)
100 EZ

Total: 2850


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

The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

Taking today off as we have family in town. Swimming with Jimby tomorrow.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x 50 fly drills

Main Sets:

Dolphin kick work:
8 x 25 DPK shooter w/fins @ :40-:45
50 EZ
10 x 25 power kick (SDK to 15 m) (4 belly, 4 back, 2 right side), no fins @ :45
50 EZ
4 x 30 AFAP to 15 m off the blocks
50 EZ
4 x 25 burst SDK + cruise @ :20
-- I had though about turning this into a Rushall set, but just can't do more than 4 with a 1:1 work to rest ratio. Too much oxygen deprivation staying UW 12.5
100 EZ

4 x fast broken 100s w/fins done as 4 x 25 @ :30
fly (11s) + 100 EZ
back (11-12s) + 200 EZ
breast (13-14s) + 200 EZ
free (10-11s) + 200 EZ

pause for some drill work
4 x 25 breaststroke kick on back
4 x 25 breast, 1 regular stroke + 1 stroke UW
4 x 25 breast dolphin
100 EZ

5 x (25 AFAP + 75 EZ) @ 3:00
-- 2 free, 3 kick
100 EZ

Total: 3950


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

I ended up taking two days in a row off. I was still pretty dead after just one day off. I think I need to do more recovery workouts. Before the 2 day break, I had done speed/weights/speed/speed/speed. That seems to set me up for exhaustion. Part of the problem is that it would be great to just hop into a nearby pool for a recovery workout, but there aren't any really. I dropped in at the Upper St. Claire Rec Center awhile ago and there was a $15 drop in fee, which is really steep. Part of is probably poor scheduling on my part. I'm still getting used to life in Pittsburgh -- the land of not one single decent indoor pool open to the public. I did get in 45 minutes of stretching & RC/scap work yesterday. Having not stretched at all in months, I had lost some flexibility. Boo.

On a happier note, I booked my hotel and flight for NE SCM Champs. Not so sure about my 50 free focus. My left shoulder is better, but still tender, and too much straight arm freestyle is contra-indicated. Here is the order of events: https://www.clubassistant.com/club/m...1997&smid=4983. I am completely baffled as to what to enter as is somewhat typical.

Sat: 50 fly, 100 back, 50 breast and 100 free.
-- The first three events are back to back with only a relay before the 50 breast, so 100 back may get cut. I wish I hadn't gotten DQ'd in the 50 evil at the Albatross meet (1 hand touch on turn) or I'd do the 100 back for sure. I could also skip the 50 fly since I already have a good time and start with 100 back … but my fly feels really good right now. And I guess if I really wanted to swim 50 free when most rested, I'd enter the 200 free, which is the first non-distance event of the day … but that sounds unappealing.

Sun: 200 back, 100 IM, 50 free, 100 fly, 50 back.
-- I might do a 50 split request in the 200 back rather than leaving it to the last event of the meet. On the other hand, that would make 50 free the 3rd event, which is not desirable. And I do already have a good time in the 50 back from March (30.6), so could also just stand on that time. (I certainly wouldn't bother with the 50 back if I did swim the 100 fly). Alternatively, I could do a split request for the 100 back and forget the 100 IM. Decisions, decisions ...

Good article on what methods improve recovery time: http://www.strengthandconditioningre...overy-methods/. If only we all had access to cryogenic or hyperbaric oxygen chambers ...

This is odd. Why does the USMS event rankings for SCY not recognize that we are in the 2013-14 season?

Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 scull & drills w/agility paddles
5 x 50 breast w/MF @ 1:10
8 x 25 shooter w/MF @ :40
50 EZ

Main Sets:

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

3 x (25 AFAP from blocks + 25 EZ)
-- rolling on 59
-- fly (12), back (13), breast (15)
100 EZ

Did a couple sets from the HIT forum:

4 x through, 1 of each stroke w/fins
75 @ 200 pace @ 1:10/1:15/1:20
25 fast @ 100 pace @ :30
25 AFAP @ :30
75 EZ

50 EZ

5 x 50 dolphin kick w/fins & board:
1 = burst + cruise @ 1:00
2 = 25 fast + 25 EZ @ 1:30
3 = 35 fast + 15 EZ @ 1:30
4 = EZ @ 1:00
5 = AFAP (25 high)
200 EZ

8 x 25 w/chute & paddles @ 1:00
-- 4 breast pull, 2 free, 2 torque drill
200 EZ

Total: 3650


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Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook