The FAF AFAP Digest

Swim/SCY/Solo @ Sewy

Warm up:

800 various

Main sets:

5 x (75 smooth fly w/fins + 75 EZ)
-- smooth fly is basically my 100 pace these days
-- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
50 EZ

5 x (75 back kick w/fins + 25 EZ)
-- UW 15m+ each length
50 EZ

5 x (75 breast @ 100ish pace + 75 EZ)
50 EZ

5 x 75 free w/paddles @ 200 pace @ 1:15
125 EZ

Total: 3450


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

I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.

Wednesday Drylands + recovery swim

rehab ex
good mornings, 85 x 4 x 5
DB rows, 30 x 4 x 8 each side
explosive leg extensions, 105 x 3 x 15
zercher squats, 65 x 4 x 6
bent over rope pulls, 90 x 4 x 8
straight arm dips, 75 x 3 x 25
combo skull crushers + straight leg raise, 35 x 4 x 15
crunches w/ 25 lb plate, 3 x 15

1400 EZ swim


Thursday: Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
4 x 50 free w/paddles @ 200 pace @ 1:00
50 EZ
4 x 25 shooters w/fins @ :45
50 EZ

Main sets:

6 x (25 @ 100 pace + 25 EZ)
-- breast, working on pull

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

4 x 25 back @ 100 pace (15s)
-- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
50 EZ

3 x (10 x 25 @ 100 pace + 100 EZ)
fly w/fins @ :45
breast @ :40
dolphin kick w/fins @ :40

Total: 3200


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

Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

Swim/SCY/Solo @ Pitt

Warm up:

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

Main sets:

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

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

5 x (50 AFAP w/fins + 150 EZ) @ 5:00
-- 2 swim, 3 kick

6 x 25 w/parachute, fins & paddles @ 1:00
100 EZ

Total: 3000


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

A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 chest press fly
50 EZ

Main sets:

4 x
4 x 25 @ :30, SDK to 20 Y
50 EZ

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

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

100 EZ

Total: 2750


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

I had an unbelievable time in Paris, indulging to the fullest in art, architecture, culture, and fine wine. I didn't want to come back. I trained less than Jazz while I was there -- only once. I couldn't tear myself away from Paris and my diplomat friend had taken some days off to escort me around. Despite not hitting the pool, my legs took a real beating with 7 days of constant walking. One day, I was out and about from 10:00 am until 9:30 pm when I went to the Louvre at night. And honestly, it was rather nice to escape completely from the "tyranny" of the pool and real life for a bit.

The only negative was the trip home. With my usual bad luck with traveling, my flight was cancelled. I was stuck at Charles de Gaulle for 7 hours, had to run (literally) to my connection in Atlanta and my bag didn't make it home. As a result, I was up for 28 hours straight. (I don't sleep on planes at all.) So I'm feeling super exhausted and it may take a few days to recoup. I also had a bit of trouble on arrival. I had collected my bag and then armed security guards essentially corralled all arrivals for an hour. An unattended bag had been left near the exit of a US flight. They bombed the bag. Such is the mood in Paris ...

Still, I dragged myself to the pool today. Honestly, I didn't feel that bad in the water, just tired. I couldn't muster up the energy to do anything but 25s. But my times were the same as usual, save for the 10th one.

Drylands:

rehab ex
straight arm dips 74 x 3 x 25
rear delt fly, 75 x 4 x 8
good mornings, 90 x 4 x 5
explosive leg press, 175 x 3 x 15
extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
DB rows, 30 x 3 x 8 each side
kneeling ab crunches, 150 x 3 x 12


Short Swim:

700 various
5 x (25 fast + 25 EZ) @ 1:30
200 EZ

Total: 1150


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

Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
100 chest press fly
4 x 25 breast working on pull
50 EZ

Main Sets:

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

3 rounds:
8 x 25 AFAP/hold best average @ 1:00
150 EZ
4 x 24 AFAP/BA @ :30
150 EZ

R1 = breast w/fins (12s)
R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

100 EZ

Total: 3050


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

I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

Tuesday Drylands:

rehab ex
supine flutter kicks on bosu, 2 x 100
land mines, 45 x 3 x 15
single leg deadlift w/20 Lb DBs, 3 x 10 each leg
straight arm dips, 75 x 3 x 25
explosive leg extensions, 105 x 3 x 15
good mornings, 85 x 4-5 x 6
wide grip lat pulldowns, 75 x 3 x 8
kneeling ab crunches, 140 x 3 x 15
seated row, 80 x 3 x 8


Wednesday: Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
100 torque drill w/paddles
50 EZ
4 x 25 shooters w/fins
50 EZ

Main sets:

4 x 25 SDK @ 100 pace @ :45
50 EZ

5 x (25 AFAP + 75 EZ)
-- some from a push, some from the blocks

100 EZ

4 x (10 x 25 @ 100 pace + 150 EZ)
R1 = back, 15 flat-low with 11 SDKs
R2 = back, 15 flat -low, with 10-11 SDKs
R3 & 4 = breast w/fins, no pullouts, 12 high-13s

Total: 3250


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

Some random thoughts for the day:

1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.

Swim/SCY/Solo @ Pitt

Warm up:

700 various
4 x 25 shooters w/fins
50 EZ

Main sets:

10 rounds:
4 x 25 @ 100 pace @ :10 rest (mixed it up with fly, breast, IM)
100 EZ (did 150 EZ a couple times)

extra 100 EZ at end

Total: 2950


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

I actually felt pretty good in the water yesterday, probably still feeling a bit rested from my drop taper for the meet. Though my quads were dead. I tried to do one of the 4 x 25 sets as dolphin kick and it was painful.

I'm getting very excited about leaving for Paris on Saturday. I don't expect to train anywhere near my usual level, but hope to get a few workouts in. My friend recently joined a gym, so hopefully I can pop in to lift a couple times while I'm gone.

I vaguely remembered what a hassle it was to get to Auburn. But I got a nice dose of it this weekend. On the way down Friday, I left my house at 2:15 and got to my hotel at almost midnight with plane delays/problems. So didn't get to sleep until the wee hours.

Day 1:

Started the day by looking at the heat sheets and seeing that, although I was the fastest woman in my events, I was in lane 8 for all of them. A bit disappointing and, I think, unfair. Especially for all guy heats of the 50 fly where there is significant turbulence. Anyhoo, here's how it went:

100 IM, 1:04.9

Pretty solid time. I just wanted to get under 1:05. I didn't have a very good start bc the starter had us relax twice. My splits were almost identical to the 1:04 that I swam at Zones last year. I just felt like I had nothing left on the free leg.

100 breast, scratch

I was beat after the IM and didn't have enough rest before this event. I realized that I should have sandbagged the IM and I would have had another half hour rest. There was already an outrageous amount of male sandbagging going on, so I would have fit right in. Poor meet management by me ... I haven't sandbagged in so long, I apparently have forgotten how! Note to self to relearn this skill. In any event, I knew I could swim this event at zones anyway.

50 fly, 26.3

This is a good in season time for me, especially not having raced in 10 months. I had a great start and a poor second breakout. My stroke still feels off. But still, very solid time. I think I remember going a 26.4 at my last Sprint Classic before dropping time at zones last season.


Day 2:

50 back, 27.7

A very solid time, though technically messy. The starter held us a long time and I felt like I didn't have the cleanest start. I jammed the turn a bit and was too deep on the second length, causing a sub par breakout. Still, I feel like anytime I'm under 28, it's a very good swim.

50 breast, 34.5

Disaster. I was wearing a new pair of Arena goggles and they broke apart on the dive. These googles fit like a dream, but they snap together at the eyepiece and thus are a bit risky I guess. Anyway, I couldn't see much during the race and lost a contact. So the resulting time was quite slow and I won't race in those goggles again. I was disappointed to end the meet on a bad note.


I thought I had plenty of time to catch my flight, leaving immediately after the 50 breast. But I forget that there was a time change between AL and Columbus GA, so I just missed my flight. It's a very small airport, and I could easily have run to the gate and made it. But there was no one there to issue me a boarding pass. The airport was deserted. I finally found a security guard who advised me to take a shuttle to Atlanta. So I took a taxi to the shuttle service and made their 4:15 shuttle by 5 minutes. I got home around 10. I dunno, that was a lot of traveling for just a few events. But as a lazy sprinter, I don't swim many events anyway. With the exception of breast, I threw down a few solid times even from the dreaded end lanes.

I did get to re-meet bloggers Ellen and Celeste. That was a treat!

Did 1650, 1400, 1200 yards the last three days with a few starts and bursts and up tempo 25s. I've also spent a half hour stretching and doing my rehab exercises the last fews days. I'm actually feeling a little twitchy/b*tchy after quite a few days of hard rest. My scapula feels better, but my left shoulder is bothering me a bit. Going to take a lacrosse ball to it in a minute. I need to get off my butt and find an ART guy here in Pitt to keep my shoulder in better health. I also think I need to do some strengthening of the teres muscles; they are always sore.

I see there are 180 people entered in the meet, not too bad.

After reading some reviews of the Arena suits, I think I may try out my Flex this weekend. It sounds like it might fit me better on the whole. But the comments about compression being less on top worry me a bit. Better to try it now than for the first time at a big meet.

Sunday:

I swam at the Sewickley Y with Bill, Jim and John. They did an actual workout. I did 1650 EZ, not one fast stroke. Plus, I got to sit in the whirlpool and soak my sore scapula too!


Monday: Swim/SCY/Solo @ Pitt

500 various
4 x 50 fly drills
4 x 25 shooters w/fins
100 EZ
5 x 50 burst + cruise @ 1:30
50 EZ
3 x (25 AFAP + 75 EZ) @ 3:00
14 x 25
odds = @ 100 pace
evens = EZ
100 EZ

Total: 1950


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


I'm just resting hard this week for the Auburn meet. The area between my left shoulder blade and spine is still very sore. I'm not sure what I did to cause this issue. Maybe all the starts I did over a couple days? Anyway, slamming ibuprofen and icing.

And now for an announcement ... I have joined Stewart Carroll's team, RAM, for nationals. Mark Cox has too, so RAM will have two blogger ringers from Pittsburgh. Or, as Mark, would say, at least we are "aspiring ringers." And hopefully, we can put together some good relays. I love my old team of course and will really miss swimming relays with them at Zones. But nationals is much more fun with a real team in attendance. Now I need to work on some plane reservations. I did manage to grab a spot at the Wyndham a couple weeks ago. The hotels seemed to sell out really fast for this meet. But I'm feeling excited about my spring meet schedule, which is good because I haven't been excited for awhile.

I also signed up for the Albatross SCM meet on March 21. I'll only do 3 events. I'm just not sure which ones yet. This is my last year in the 50-54 age group for meters.

Swim Meet Events

Event Number	Sex	Distance	Stroke	Time	Date
4	Women	50 SCM	Back	0:31.42	03/21/2015
7	Women	50 SCM	Breast	0:37.06	03/21/2015
10	Women	100 SCM	Back	1:16.50	03/21/2015
21	Women	50 SCM	Fly	0:29.64	03/21/2015

I also saw that Arena has two new suits out: the powerskin carbon air and a new version of the flex. I haven't competed in so long that I haven't even tried my old version of the flex. http://www.swimmingworldmagazine.com/news/arena-behind-the-scenes-carbon-air/

Swim/SCY/Solo @ Pitt

Warm up:

usual 900

Main sets:

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

8 x 30 forward starts off the blocks
-- workout on kick counts and breakouts
100 EZ

2 x (25 AFAP kick + 50 EZ)
50 EZ

2 rounds w/fins:
1 x (25 AFAP + 75 EZ)
1 x (broken AFAP 50, :10 @ 25 + 100 EZ)
4 x 25 IM order @ 100 pace @ :30 + 150 EZ

Total: 2600


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


There was a varsity diving meet going on while I was swimming. So I had some nice viewing during all my easy swimming. I plan on taking the day off today and doing an easy swim tomorrow. But will do some stretching yoga and my rehab exercises. I woke up with pain the in the scapula area this am ... not sure how that happened. Hope the stretching will help.

Swim/SCY/Solo @ Pitt

Warm up:

usual 900

Main Sets:

4 x 25 burst SDK + cruise
50 EZ

6 x 30 starts off the blocks, cruise back
-- did 5 starts for the events I'm doing in Auburn and an extra AFAP fly start
100 EZ

3 x (25 AFAP off the blocks + 75 EZ)
100 EZ

3 x (broken AFAP 50s w/fins + 150 EZ)
-- :10 @ 25
-- fly (20), breast (25), back kick (19+)

10 x 25
odds = free @ 100 pace w/paddles @ ;30
evens = EZ @ :45
100 EZ

Total: 2680


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

I'm a little sore from yesterday's 90 minute deep tissue ...

I've been experimenting with using 13 kicks instead of 12 kicks for my 50 fly. But I fear I have to stick with 12. I'm just too close to the 15 m mark. But that'll mean a long glide into the wall ... I've also decided to stick with 9 for the 100 IM and 100 fly. But even that can be close with a glide at the start and depending on the dive. I should probably wear an old tech suit next week and give it a proper test. I know the blocks at Auburn have fins now, so that could make a tiny difference. Does anyone know if the blocks have fins in San Antonio?

I was also thinking that, since shifting back to more classic HIT from quasi USRPT style training, I'm much more tired after practice.

Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
100 chest press fly
8 x 25 shooters w/fins @ :45
100 EZ

Main sets:

4 x 25 overkick free @ :40
50 EZ

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

1 x 50 AFAP fly w/fins (23)
200 EZ

10 x 25 AFAP @ 1:00
-- fly w/fins
-- all 10s
300 EZ

4 rounds: (think I did 4 rounds, might have been 3 ... brain fart)
4 x 25 IM order @ 100 pace @ :30
1 x 25 fast kick @ :30
75 EZ

100 EZ

Total: 3100


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

Pretty tired after that effort. The 10 x 25 AFAP @ 1:00 is not as easy as you would think, especially if you're not breathing. I think tomorrow, I'll try to get in an easy recovery swim and I have a 90 minute massage booked. Need it! Then I think I'll start resting for the Auburn meet. I haven't had an easy week+ in a long time, so it will probably be good for the body too.

Sunday:

Went to a 75 minute vinyasa flow class. I can still do back bends fairly easily, but ouch they hurt my wrists so I don't hold them for longer than 10 seconds. I'm definitely leery about doing the straight arm side plank with the leg in the air. Can do it, and did it for a few seconds, but I think it's likely bad for the shoulders. And mine were a little sore today ...


Monday: Swim/SCY/Solo @ Pitt

Warm up:

usual 900

Main sets:

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

4 x (5 x 50 @ w/fins 1:30 + 150-200 EZ)
1 = 15 AFAP + 35 EZ
2 = 25 AFAP + 25 EZ
3 = 35 AFAP + 15 EZ
4 = EZ
5 = AFAP

-- 2 x breast, 1 x fly, 1 x dolphin kick
-- pretty darn tired by the end

6 x 50 DPS free w/paddles
100 EZ

bungee cordz work: (call it 200)
-- breast & free & back w/paddles
-- some streamline jumps off the wall with the cord tight
100 EZ

Total: 3650


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


My shoulder are a little fatigued and sore, so I may wait to do my rehab exercises until tomorrow.

Article on the lack of strong scientific proof for USRPT. Not as cool as Jazz's epic post, but interesting. http://www.swimmingscience.net/2015/...-evidence.html. I noticed that in another article Mullen wrote questioning Rushall's dryland stance, Rushall kind of went after Mullen in his comment: http://www.swimmingworldmagazine.com...land-training/

Swim/SCY/Solo @ Pitt

Warm up:

500 variious
100 scull
100 chest press fly
4 x 25 shooters w/fins
100 EZ

Main sets:

5 x 30
-- 5 forward starts off the block @ 100 pace, cruise back
100 EZ

4 x (25 AFAP fly w/fins +75 EZ) @ 3:00
-- 10 lows
100 EZ

5 rounds:
75 @ 100 pace
:15 rest
25 @ 100 pace (couldn't go any faster)
100 EZ

4 x 50 DPS backstroke w/paddles
50 EZ

Total: 2900


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

I was still really sore today. Wasn't sure if I could do any AFAP work, but I managed a few 25s fly. I might take tomorrow (my usual day off) off. I'll see how I feel.

I saw a couple college kids doing an interesting thing with the bungee cordz today. They looped it up to about 1/5 of it's typical length and then did streamline pushes off the wall. They didn't go very far; the cord was too short. But it was an interesting in water plyo that I might try.

Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
4 x 50 chest press fly
50 EZ
4 x 25 shooters w/fins @ :45
50 EZ

Main Sets:

50 x 25 @ :30
odds = fly w/fins @ 100 pace
evens = EZ
250 EZ

4 rounds:
4 x 25 @ 100 pace @ :30
1 x 50 EZ @ 2:00

200 EZ

Total: 3300


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

I am really really sore today from yesterday's drylands. I may have overdone the new exercises ... Or it could be that my drylands have been so stagnate that they were due for an infusion of new exercises with the resulting soreness.

I wasn't sure I'd be able to do any race pace work today. But the 100 pace 25s seemed to work. I was just cooked after four rounds of the second set though and stopped.

This was kind of interesting: http://www.businessinsider.com/how-m...ing-out-2015-1

Drylands:

rehab ex
single leg deadlift w/20 lb DBs, 3 x 10 each leg
zercher squats, 55-85 x 5 x 8
landmine rainbows, 55 x 4 x 15
rear delt fly, 45 x 3 x 20
barbell roll outs, 3 x 15
straight arm dips, 75 x 3 x 25
skull crushers w/BB, 50 x 4 x 8
good mornings, 85 x 4 x 6
saxon side bends, 3 x 15
streamline crunches, 2 x 50

stretching/yoga, 15-20 min


Swim/SCY/Solo @ Pitt

Just cruised around for maybe 1800 before coaching.


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


Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

Monday:

Spent almost an hour doing my rehab exercises and stretching/yoga. I did so much stretching that I was a bit sore today!


Tuesday: Swim/SCY/Solo

Warm up:

600 various
100 scull
4 x 25 torque drill w/paddles
50 EZ
4 x 25 shooters w/fins
100 EZ
3 x 100 done as: 25 chest press fly + 25 single arm fly + 25 fly + 25 EZ
50 EZ

Main Sets:

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

10 x 30
-- did 10 starts off the blocks, working on kick count and breakouts. did SDK at both 100 pace and AFAP. did a 50 EZ after each couple starts
100 EZ

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

4 x 50 AFAP backstroke kick w/fins @ 1:30
-- went 23s
-- ouch that hurt, quads were burning
200 EZ

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

Total: 3350


Stretching & rehab ex, 30 min


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


I was googling to see what the specs were on the University of West Virginia pool where the Y meet is this weekend. I had been hopeful that it might be a decent pool. But it is only 4 feet deep in the start end. I can't do a decent back or fly start in the depth. Last time I tried, even though I modified my start, I crashed on the bottom. So that meet is out for me. I'm just not a fan of the Y league. I would really like to find a meet to swim in before the Albatross meet or it will have been almost a year since I have competed. I will have to travel to throw off the racing rust. I am considering the Auburn meet. https://www.clubassistant.com/club/m...1582&smid=6079. It works well bc it's the weekend before I leave for Paris. I would probably swim 100 IM, 100 breast and 50 fly on Saturday and 50 back and 50 breast on Sunday.

World's most expensive recovery system. I saw Natalie Coughlin was using it. http://www.normatecrecovery.com/product.shtml

Saturday: Drylands

rehab ex
seated row negatives, 80 x 3 x 8
extreme angle squats on stacked steps, 50 x 4 x 8
kneeling ab crunches, 140 x 4 x 12
explosive leg press 105-110 x 3 x 15
rear delt fly, 45 x 3 x 15
hip abducor, 120 x 4 x 5
overhead crunches w/24 lb plate, 3 x 15


Stretching/yoga, 15-20 minutes


Sunday:

Swim/SCY @ Sewy w/Jim, Bill & John

600 various
4 x 25 power kick
8 x 50 w/fins @ :50 (mixed it up)
8 x 25 SDK to 15 m + cruise
50 EZ

Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

Finished with
12 x 25, 3 x IM order @ 100 pace @ :45
100 EZ

Total: calling it around 2500


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


I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)