The FAF AFAP Digest

Swim/SCY/Solo:

600 various
100 scull
4 x 50 fly drills
50 EZ
2 x 50 double shooters w/fins + 50 EZ
2 x 50 burst + cruise
2 x 30 burst + cruise from the blocks
100 EZ
2 x (25 AFAP w/fins + 75 EZ)
150 EZ

Total: 1750


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

Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.

Still no psych sheet for the Albatross meet.

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

4 x 30 burst + cruise from the blocks
50 EZ

4 x 25 burst + cruise from a push
50 EZ

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

2 x (broken 100 AFAP w/fins + 200 EZ)
breast (51), back kick (45)

Total: 2875

Stretching & foam rolling, 30 min


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

Kinda tuckered out from that. Will start resting tomorrow.

FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.

50 fly SCM (29.2): #1
50 back SCM (30.6): #1
50 breast SCM (37.0) #6
50 free SCM (28.4): #4

50 fly LCM (30.2): #1
50 back LCM (32.4): #1
50 free LCM (28.6): #1

Swim/SCY/Solo:

600 various
4 x 50 scull
4 x 50 fly drills
50 EZ
8 x 25 back shooters w/MF @ :40
100 easy free w/paddles
8 x 25 belly shooters w/MF @ :45
100 easy free w/paddles
100 EZ
5 x 50 DPS free w/paddles
100 EZ

Total: 2100


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

Just got in an easy recovery swim today after a deep tissue massage yesterday.

Got some fun news. My BFF, a high ranking national security official, is being transferred to Paris for a couple years. With Lil Fort at away camp in August and the Pitt pool closed, I see a getaway in my favorite city! This will come after a 2+ week vaca to Europe with the fam and friends. So probably no long course for me this summer unless I can find an early season meet. It could be my first season completely off since I can remember.

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

10 x 25-30 burst + cruise
-- 8 from the blocks at 100 pace, 2 AFAP from a push
100 EZ

4 x through:
100 fast w/fins @ 2:00
breast (1:04), back kick (:55), free (:56), flutter kick (:59)
100 EZ @ 2:30

100 EZ

2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ)
100 EZ

Total: 2750


~~~~~~~~~~~~~~~~~~
Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

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

5 x (25 AFAP from the blocks + 75 EZ) @ 3-4:00
-- really fast backstrokes
100 EZ

5 x 25 AFAP kick w/fins + 75 EZ @ 3:00
100 EZ

2 x (50 AFAP w/fins + 150 EZ)
fly (23), breast (27)

10 x 25 free w/agility paddles @ 100 pace @ :40
-- I wanted to do 20 and make it more of an USRPT set, but was too tired from all the sprinting.
100 EZ

2 x broken 100 @ 100 pace w/fins + 100 EZ)
-- free, back kick (47s)

Total: 3700


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

Solid sprint workout, and I'm pretty beat from it.

I think I've persuaded Jimby to go to the March 29 meet in Columbus with me: http://www.hdsa.org/images/content/2...gtons_Meet.pdf. I'll swim a few events there, so I won't have a super loaded schedule at Zones. It's odd, though, it appears you can't enter this meet on line, even though it says you can. Last time I did a mail in entry, my entry got lost. I sent an email to the meet director asking about this, but haven't heard back.

Monday Drylands:

RC/scap ex
flutter kicks on bosu, 2 x 100
seated row negatives, 80 x 1 x 10, 90 x 2 x 8
push press 45 x 2 x 12
explosive leg extension, 90 x 2 x 25
kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
extreme angle step ups w/barx 45 x 2 x 10
wood chops, 30 x 2 x 15 each side
good mornings, 80 x 3 x 8

stretching, 15 minutes


Tuesday: Swim/SCY/Solo

Warm up:

600 various
100 scull
100 fly drills
8 x 25 shooters w/fins @ :45
50 EZ
1 x 100 back kick, !5 m UW each 25
100 EZ

Main sets:

5 x 30 burst + cruise from the blocks
-- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
100 EZ2 x kick ladder w/fins:
25/50/75/100/75/50/25 + 100 EZ
-- everything but the 100 was done 15 m UW
-- 100 was fast flutter kick w/board (1:01s)


10 x 25
odds = 100 pace
evens = EZ
50 EZ

8 x 50 DPS w/paddles
odds = free
evens = back
100 EZ

Total: 3300


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

I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.

Swim/SCY @ Pitt

Warm up:

600 various

3 x (4 x 25) @ :30
1 = stroke
2 = up tempo
3 = fast @ 85-90%
4 = EZ
50 EZ

6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00
50 EZ

Main Sets:

5 x 30 burst SDK from the blocks, cruise back
50 EZ

5 x (25 AFAP from the blocks + 25 EZ)
back (13s), breast (15s), free (11)
100 EZ

4 x (50 AFAP w/fins + 150 EZ)
fly (23s), breast (27), fly back (23)
100 EZ

5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold
2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30
100 EZ

Total: 3400

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

Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today.

Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...

Thursday:

Did a mostly easy 1700 with Jimby at Sewickley


Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed)

Warm up:

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

Main Sets:

4 x 25 burst + cruise
100 EZ

4 x (fly/back kick/breast/free)
3 x 50 @ 100 pace @ 1:00-1:30
1 x 50 @ 100 pace
1 x 50 EZ

100 EZ

20 x 25 kick 2/fins @ 100 pace @ :40
-- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn.

350 EZ

Total: 3200


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

Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt.

Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com

And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important.

Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/

Drylands:

RC/scap ex
power wheel roll outs, 3 x 15
flutter kicks on bosu, 100
kettleball swings, 25 x 2 x 15
overhead squats, 45 x 2 x 8
wood chops, 27.5 x 2 x 15 each side
kneeling ab crunch, 110 x 3 x 20
explosive leg press, 175 x 3 x 15
HS hi row, 130 x 4 x 6
good mornings, 75 x 3 x 8
standing long jumps, 8
altitude drops, 8

Stretching, 20 min (did this Monday too)


Swim/SCY/Solo

Just did a little swim before coaching masters ...

600 various
100 scull
4 x 25 shooters w/fins
4 x 25 burst + cruise @ 1:00
2 x 25 AFAP + 75 EZ
a few 25s @ 100 pace + 25 EZ
50 EZ

Total: 1300ish, maybe more

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

Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 fly drills
4 x 25 shooters w/fins @ :40
50 EZ
2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ

Main sets:

3 x (16 x 50) @ 1:15
1-5 = burst + cruise
6 = EZ
7-11 = 25 @ 100 pace + 25 EZ
12 = EZ
13 = AFAP
14-16 = EZ

1 x 50 AFAP dolphin kick w/fins & board (25)
100 EZ

Total: 3800


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

Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
6 x 25 shooter w/fins @:40
50 EZ
2 x (50 double shooter w/fins + 50 EZ)
50 EZ

Main Sets:

6 x 25 burst + cruise @ 1:00
100 EZ
1 x 75 AFAP backstroke w/fins, boken :10 @ 25s
-- 33
125 EZ

5 x 25 AFAP + 50 EZ @ 2:00
125 EZ

2 x through:
2 x 50 IM transition @ 100 pace @ 1:00
50 EZ @ 1:00
4 x 25 kick @ 100 pace @:30
50 EZ @ 1:00
4 x 25 power kick
50 EZ

50 EZ

6 x 25 w/chute & paddles
100 EZ

Total: 3300


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

I was tired and dragging today. I think I had too much fun last night out with our neighbors. I was also still sore from weights. I may have to cut back my dryland sessions a tad.

Friday Drylands

RC ex
captains chair leg raises, 2 x 15
good mornings, 75 x 4 x 8
seated row negatives, 80 x 4 x 6
extreme angle goblet squats on stacked steps, 50 x 4 x 8
tricep press, 80 x 4 x 8
explosive leg extensions, 90 x 3 x 25
explosive leg press, 175 x 2 x 15
kneeling ab crunches, 100 x 3 x 15
hip abductors, 90 x 4 x 6

Stretching, 20 min


Saturday Recover Swim:

I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

600 various
100 scull
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 25 smooth fly @ :35
4 x 50 backstroke @ 1:00
4 x 50 breast @ 1:10
4 x 75 free w.paddles @ 1:30
50 EZ
16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
100 EZ

Total: 2300

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

Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
100 EZ

Main sets:

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

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

4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
-- fly/back kick under 15 M/breast/free
-- was dragging on the last set

100 EZ

Total: 3200


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

Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...

Article on strength training: http://www.ncbi.nlm.nih.gov/pubmed/24532151

TRX streamlining exercise:
http://www.swimmingworldmagazine.com...tion/37864.asp

Feb 14: Drylands at LA Fitness

Got the is quick workout before I left for my flight to CA:
RC, scap ex
good mornings, 8 x 3 x 8
seated row, 80 x 4 x 8 negatives
wood chop 27.5 x 2 x 15 each side
dead lift, 75 x 3 x 20/17/15
kneeling ab crunch, 110 x 3 x 20
explosive leg extensions, 90 x 3 x 25


4 day gap during which I did zilch ...



Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 scull drill
4 x 25 shooters w.fins
50 EZ

Main Sets:

6 x 25 burst + cruise
50 EZ

4 x (75 fast kick w/fins + 125 EZ) @ 5:00
dolphin with board (40-41), back (38), flutter (40), back (39)
50 EZ

4 x 25 free @ 100 pace @ :40
-- decided I didn't want to do a USRPT set, felt terrible
100 EZ

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

4 x 25 dive w/chute off blocks w/15 kicks, cruise back

6 x 25 w/chute & fins
100 EZ

Total: 3550


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

Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

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

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

3 x (50 AFAP w/fins + 150 EZ) @ 5:00
fly (23), breast (26), fly-back (23 high)

4 x 25 IM order @ 100 pace @ :40
-- had planned on trying 20 x 25, but was too beat and so desisted
100 EZ

10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40
250 EZ

Total: 2850


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

Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!

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.

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.

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.

Drylands @ LA Fitness

RC/scap ex
hi low wood chop on cable machine, 27.5 x 3 x 15 each side
flutter kicks on bosu, 100
good mornings, 75 x 3 x 8
seated row negatives, 70 x 3 x 8
overhead squats, 45 x 1 x 8, 50 x 2 x 8
deadlift, 65 x 1 x 6, 75 x 3 x 8
kneeling crunch front and sides, 110 x 4 x 15
explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

Foam rolling/stretching, 20 min

Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


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

Tomorrow is an off day and I am really looking forward to a massage!

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 ...