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  1. Thursday-Sunday, Aug. 15-17

    by , August 18th, 2014 at 10:41 AM (The FAF AFAP Digest)

    Thursday: Swim/LCM @ North Park

    I did what Water Rat refers to an as overnight double. After swimming with Sewy last night I ventured out to North Park the next morning. I was enticed by the prospect of swimming with two of my Pitt swimmers rather than going solo. I also decided to have a mega kick day to give my shoulder a real rest. Did the following:

    500 various
    5 x 100 @ 2:00
    -- I did 25 UW SDK + 75 either free or back kick
    1 x 50 EZ
    1 x 500 negative split
    -- I kicked, such a freaking long way
    1 x 50 EZ
    5 x 100, descend to fast @ :15 rest
    -- did backstroke kick
    1 x 50 EZ
    10 x 50 @ :20 rest
    odds = fast dolphin kick
    evens = EZ kick
    1 x 50 EZ
    2 x (3 x 100)
    1 = 25 fast + 25 EZ + 25 fast + 25 EZ
    2 = same
    3 = EZ
    100 EZ

    Total: 3400 m



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


    Friday: Swim /SCY @ Oak Marr

    I was in NoVa on Friday night and was able to get together with our long lost Speedo. He is recovering from a nasty mountain bike accident and has been in the water a little. We warmed up, did a social kick and then I did some more easy swimming with some non fin shooters. Total: 2000, all easy recovery stuff


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


    Sunday ocean swim:

    I took Saturday off to drive to the beach. I plan on having an easy week here. But I did jog down to the pier and did the pier to pier swim. It's 1.4 miles, but I got tossed around so much that it was prolly more like 2 miles. I may make it down to the Y at some point. OW swimming is just too dull for me!
    Categories
    Swim Workouts
  2. Wed. Aug. 13

    by , August 13th, 2014 at 09:38 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy Masters

    I did a little on my own before the official hour practice started:
    500 various
    10 x 25 fly w/fins @ 100 pace @ :40
    150 EZ
    4 x (25 scull + 25 free w/paddles)

    Then did:

    8 x 50, 1st 25 stroke @ :50
    1 x 50 EZ

    6 x 25 @ :45, 1/1 length SDK
    1 x 50 EZ

    6 x 25 @ :45 1/2 SDK
    1x 50 EZ

    3 x (6 x 50), #6 always fast @ 1:00
    R1 = kick
    R2 = stroke
    R3 = stroke, but that I did dolphin kick w/fins
    1 x 50 EZ

    3 x (6 x 25) @ :35, #6 always fast
    R1 = kick
    R2 = stroke, did fly w/fins @ 100 pace
    R3 = stroke, but I did dolphin kick w/fins @ 100 pace
    1 x 50 EZ

    1 x 50 AFAP
    -- dismal effort here for me
    1 x 100 EZ

    Total: 3350


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

    I was pretty tired again tonight. I've been going at it hard for almost 6 weeks and I need a recovery week. I plan on resting hard at the beach next week! I could use some R&R. My right shoulder was bothering me on fly tonight, which it hadn't previously, so that could use some R&R too. Looking forward to seeing how friends do at nationals!

    Updated August 18th, 2014 at 10:31 AM by The Fortress

    Categories
    Swim Workouts
  3. Mon & Tues, Aug 11-12

    by , August 12th, 2014 at 04:53 PM (The FAF AFAP Digest)

    Monday: Swim/SCY @ Sewickley Masters

    Warmup:


    600 various
    2 x 50 scull
    4 x 25 burst + cruise
    50 EZ

    Man Sets:

    1 x 400
    -- I did this kick w/fins. Geez, it's along way!
    1 x 50 EZ

    8 x 50 @ :50
    1 x 50 EZ

    2 x 200 @ 2:45
    -- I did these up tempo kick w/fins
    1 x 50 EZ

    6 x 50 @ :50
    -- I tried to do this as odds fast breast, but had no fast gear at all
    1 x 50 EZ

    3 x 100 @ 1:25
    -- I did this up tempo kick w/fins
    1 x 50 EZ

    8 x 25 @ 100 pace @ :45
    -- did these fly w/fins
    100 EZ

    Total: 3150


    Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.


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


    Tuesday:

    Drylands:


    RC/scap ex
    cable twist w/yoga ball, 30 x 3 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4 x 8
    HS hi row, 150 x 1 x 6, 155 x 3 x 6
    kneeling ab crunches, 160 x 4 x 8
    standing calf, 115 x 3 x 8
    back squats, 70 x 1 x 6, 80 x 3 x 6
    face pulls, 60 x 4 x 25

    Swim @ North Park

    This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


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

    I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.
  4. Sat., Aug 9

    by , August 10th, 2014 at 01:17 PM (The FAF AFAP Digest)

    Swim/LCM & SCY @ Lebo

    600 various

    10 x (25 fast kick + 25 EZ)
    100 EZ

    6 x 50 DPS free w/paddles @ :20 RI

    6 x (50 fast dolphin kick on back + 50 EZ) @ 2:00

    16 x 50
    odds = breast @ 100 pace @ 1:00
    evens = EZ @ 1:30

    10 x 25 kick on back w/breaststroke fins
    50 EZ

    Total: 3200


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

    Swam with Teen Fort at the Lebo pool. We had a blissful hour of adult only swim in long course, then they switched it over to SCY.

    Taking today off as I'm flying to Tucson. Dreading the long journey. But I have packed a few good books!
    Categories
    Swim Workouts
  5. Friday, Aug 8

    by , August 9th, 2014 at 10:17 AM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    HS hi row, 150 x 4 x 6
    good mornings, 80 x 4 x 8
    kneeling ab crunch, 160 x 4 x 8
    knee tucks with feet on yoga ball, 3 x 10
    hip abductor, 110 x 4 x 6
    standing broad jumps, 10
    various ab stuff w/Teen Fort

    Swim/SCY @ Pitt

    I swam a bit before coaching. Was pretty tired. My dryland sessions have been closer together than usual and I can feel it. I really want to get on a Wed & Sat schedule this fall. I did about 1500, mostly easy.


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

    I'm in need of a recovery week and it looks like I'm going to get one. My stepfather, a wonderful man, died yesterday and I need to book out to Tucson to be with my mom for a few days. I'm not really sure if I'll have a chance to swim while I'm out there. But it appears like the Oro Valley Aquatic Center is nearby.

    Going to try the adult only swim at the Lebo pool today. Hope it is turd free!
    Categories
    Swim Workouts
  6. Thursday, Aug. 7

    by , August 8th, 2014 at 10:56 AM (The FAF AFAP Digest)
    A rare treat today! I got to swim with two friends -- Jim and Jennifer at North Park. They're re tapering for nationals, so we did some long rest pace work at the beginning.

    Swim/LCM @ North Park

    600 various

    4 x 100 @ 200 pace @ chat interval
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- I did free, 25 m UW SDK
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- 3 fly, 1 EZ
    150 EZ

    -- Jim and Jennifer left and then I did:

    12 x (25 fast kick + 25 EZ)
    100 EZ

    10 x 50 smooth free w/paddles
    100 EZ

    Total: 3250 m


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

    It was a beautiful day yesterday to swim outdoors -- no rain, no thunder and no kid turds. Headed to the gym in a bit with Teen Fort.
    Categories
    Swim Workouts
  7. Wed., Aug 6

    by , August 6th, 2014 at 08:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:


    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

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

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


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

    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Categories
    Swim Workouts
  8. Tuesday, Aug. 5

    by , August 5th, 2014 at 06:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:

    Drylands:

    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8


    Very exciting to the see results coming in at Worlds!
  9. Sat & Mon, Aug. 2-4

    by , August 4th, 2014 at 03:34 PM (The FAF AFAP Digest)

    Saturday:

    Drylands:

    RC/scap ex
    kneeling ab crunch, 150 x 4 x 8
    wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
    lunges w/plate overhead, 25 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 3 x 8, 80 x 1 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 405 x 3 x 8

    Treadmill, 2 miles


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


    Sunday:

    We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.


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


    Monday: Swim/LCM @ North Park

    Warm up:


    600 various
    4 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ)
    50 EZ

    Main Sets:

    10 x 100 w/fins @ around :20 rest
    odds = free w/paddles
    evens = backstroke kick
    50 EZ

    5 x 50 fly w/fins smooth + 50 EZ
    50 EZ

    5 x 50 breast + 50 EZ
    50 EZ

    10 x 50 free w/paddles @ 200ish pace
    100 EZ

    Total: 3800 m


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

    I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.

    I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.

    Updated August 4th, 2014 at 03:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Friday, Aug. 1

    by , August 1st, 2014 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 high elbow scull
    100 UW dog paddle
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 burst SDK + cruise @ :45
    200 EZ

    100 fly USRPT Ttype set w/fins:
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :45

    300 EZ

    20 x 25 breast w/fins @ 100 pace @ :40

    200 EZ

    Total: 4300


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


    Well, packing it in early yesterday was a good idea, as I felt much better today and got in a solid workout. Pitt is now closed until Aug. 25, so I am going to have to start making the trek to North Park. I may just swim at the Mt. Lebo pool too some, as it is so much more convenient.

    There was an interesting article is the WSJ about sleep. I hadn't thought sleeping more than 7-8 hour was bad, but this suggests it may be. http://online.wsj.com/articles/sleep...eep-1405984970.

    Updated August 2nd, 2014 at 10:23 AM by The Fortress

    Categories
    Swim Workouts
  11. Wed-Thur, July 30-31

    by , July 31st, 2014 at 03:23 PM (The FAF AFAP Digest)

    Wednesday:

    Drylands:


    RC/scap ex
    wood chops on cable machine, 30 x 3 x 8 each side
    deadlifts, 85 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    kneeling ab crunches, 15 x 4 x 8
    cable twist w/yoga ball, 30 x 3 x 8 each side
    hip abductors, 100 x 4 x 6
    overhead squats, 45 x 3 x 8

    -- skipped any upper body isolation exercises bc of shoulder


    Swim/SCY/Solo:

    Did a short swim before coaching at Pitt. 1800, mostly easy except for a few 25s flys at 100 pace working on a long stroke.


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


    Thursday: Swim/SCY/Solo @ Pitt

    I should have saved myself the drive today. This was my 11th day in a row of working out. I couldn't shake the blahs in warm up and when I tried to turn in on, I had nothing. So I had sort of an unscheduled day off with only 1400. Hopefully, I'll be ready to go tomorrow.
  12. Tuesday, July 29

    by , July 29th, 2014 at 03:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters
    100 EZ

    Main sets:

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

    3 rounds of:
    10 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    150 EZ

    4 rounds, hypoxic set
    4 x 25 w/fins @ :30, UW 20 y
    1 x 50 EZ

    100 EZ

    3 rounds:
    1 x 100 back smooth @ 1:30
    1 x 50 fast dolphin kick on back @ 1:00
    1 x 50 EZ @ 1:00
    1 x 25 fast dolphin kick w/board @ :30
    1 x 25 EZ @ :30

    100 EZ

    Total: 4050


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

    I was really tired after my killer workout yesterday. Despite tons of sleep, I woke up tired. I wasn't sure if I'd be able to do a real quality workout today, but it went pretty well. The 25 flys at 100 pace felt strong, some were faster than 100 pace. Oddly, I spent all last year dreading doing a 100 fly (and loafed it at zones) and now I'm kind of looking forward to it this year.

    I was pondering my meet schedule this year. I think I'll kick it off with the Rowdy Gaines SCM Classic in Florida. This meet usually conflicts with the Sprint Classic at Mason, but it's earlier this year -- Oct. 10-12. The Sprint Classic is Oct 26.
    Categories
    Swim Workouts
  13. Monday, Jul 28

    by , July 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    40 x 50 w/fins done as:

    5 rounds:
    50 fly @ 100 pace @ 1:00 (:25s)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 back @ 100 pace (25 high-26 low)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 free @ 100 pace (:24-25 flats)
    50 EZ @ 1:30

    200 EZ

    16 x 25
    odds = dolphin kick w/board @ 100 pace
    evens = EZ
    100 EZ

    Total: 4200


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

    Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

    I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.
    Categories
    Swim Workouts
  14. Sat-Sun, July 26-27

    by , July 28th, 2014 at 11:20 AM (The FAF AFAP Digest)

    Saturday:

    Drylands:


    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues


    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


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

    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  15. Friday, July 25

    by , July 25th, 2014 at 04:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    100 fly drill
    100 back drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    -- lots of rest, but I just wanted to get my feet wet on this set
    -- felt fairly easy
    250 EZ

    2 x (6 x 100) @ 2:00
    R 1= IM, R2 = back kick w/fins
    1 = 25 fast + 75 EZ
    2 = 50 fast + 50 EZ
    3 = 75 fast + 25 EZ
    4 = all Z
    5 = all fast
    6 = all EZ

    200 EZ

    8 x 50 DPS free w/paddles
    50 EZ

    Total: 4000


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

    I have a very quiet weekend ahead with Mr. Fort and Lil Fort gone visiting relatives. I'm going to try to work out twice a day while they're away. I may go to North Park tomorrow. It's supposed to be a very nice outdoor long course pool, but it is quite a hike from my house. Hopefully, the expected thunder will hold off.
    Categories
    Swim Workouts
  16. Thursday, July 24

    by , July 24th, 2014 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

    16 x 25, 4 of each stroke @ :30
    # 4, 8, 12, 16 fast
    1 x 50 EZ @ 1:30
    4 x 50 back kick w/fins, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    1 x 100 IM fastish
    1 x 100 EZ

    12 x 25, 3x IM order @ :30
    1 x 50 EZ
    4 x 50 dolpin kick on back w/fins, hold best average (:27s)
    1 x 50 EZ @ 1:00
    1 x 200 IM broken for :10 @ 50s
    1 x 100 EZ

    8 x 25, 2x IM order @ :30
    1 x 50 EZ @ 1:00
    4 x 25 fast kick + 25 EZ kick @ 1:00
    1 x 50 EZ @ 1:00
    1 x 200 back
    1 x 100 EZ

    extra 150 EZ

    Total: 4000


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

    I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.
    Categories
    Swim Workouts
  17. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  19. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  20. Thursday, July 17

    by , July 17th, 2014 at 07:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    5 rounds w/fins of:
    8 x 25 stroke @ 100 pace @ :40
    -- 12s for back + UW 15 m, 14s for breast
    1 x 50 EZ @ 1:00
    1 x 25 DPK shooter @ :40
    1 x 75 up tempo dolphin kick on back @ 1:00 (:45-:46)
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 no breath free
    1 x 25 EZ

    200 EZ
    150 scull
    50 EZ

    Total: 4000


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

    Managed to get in a solid workout despite doing 5000 yesterday. I think a hard sprint workout is just as tiring. Hopefully, I won't be too tired to make the Sewy speed practice tomorrow night. Pitt is now closed for four days for JOs. I'd also like to make it to North Park, the big outdoor long course pool, for the first time this weekend. Oddly, despite all the kicking, my shoulders feel tired. I guess it's all the streamlining?
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