The FAF AFAP Digest

Tuesday: Drylands & Swim

rehab ex
bulgarian split squats w/bar, 20 x 2 x 10 each leg
bicep curl negatrives, 20 x 3 x 10
straight arm dips, 90 x 3 x 15
rear delt fly, 75 x 3 x 8
resisted standing broad jumps, 2 x 5
explosive leg extensions, 95 x 3 x 15
altitude drops w/DBs, 2 x 5
good mornings, 85 x 4x 5
knee tic jumps, 2 x 5
kneeling ab crunches, 80 x 2 x 15
tricep press (?)

1700 EZ in pool


Wed:

off, traveling, did a few miles on the treadmill at home


Thursday: Swim/SCY/Solo @ Sewy

Warmup:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise various @ 1:15
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

6 rounds:
75 @ 100 pace (2 x IM, breast, free)
125 EZ

Total: 3250


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


It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...

Saturday:

Did 30 minutes of drylands and core work


Sunday:

off, wasn't feeling well


Monday: Swim/SCY/Solo @ Sewy

Warm up:

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

Main sets:

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

3 rounds:
8 x 25, 2 x IM order @ 100 pace @ :45
1 x 50 EZ

100 EZ

Total: 2750



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


I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.

Thursday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
8 x 25 shooters @ :40
100 EZ

Main sets:

20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
200 EZ

20 x 25, same as above
200 EZ

8 x 25 AFAP kick @ 1:00
100 EZ

Total: 2700



Friday: Swim/SCY @ Sewy Masters

Warmup:

550 various
100 scull

Main sets:

8 x 50 @ :50
-- did back kick w/fins, 20 Y UW

6 x 50 kick no fins @ 1:10

6 x 25 shooters @ :45
50 EZ

8 x 25, 2x IM order @ 100 pace @ :45
75 EZ

6 x (50 AFAP + 100 EZ)
-- I did odds = AFAP, evens = 100 pace
75 EZ

Total: 2850


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


My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.

Tuesday: Swim/SCy/Solo @ Sewy

Warm up:

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

Main sets:

10 x 25 burst SDK to 15m + cruise @ 1:00
100 EZ

5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
100 EZ

4 x (50 AFAP + 150 EZ)
100 EZ

4 x 50 w/slow mo Lochte turn
100 EZ

Total: 3000



Wed: Drylands:

rehab ex
good mornings, 85 x 4 x 5
face pulls, 50 x 3 x 15
straight arm dips, 75 x 3 x 25
altitude drops, 2 x 5
explosive leg extensions, 90 x 3 x 15
rear delt fly, 60 x 3 x 8
resisted standing long jumps, 30 x 2 x 5
donkey kicks, 10
single leg stand in streamline on flat side of bosu, 1:00 each leg
TRX single leg squats, 2 x 10 each leg
squat jumps w/DBs, 2 x 5
reverse bicep curl, 20 x 3 x 10
streamline crunches on yoga ball with feet on wall, 2 x 15

5 miles on treadmill


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


My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.

Saturday: Drylands

Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

3 miles on treadmill



Sunday: Swim/SCY/Solo @ BP

Warmup:

600 various
100 scull
8 x 25 shooters w/fins @ :40
100 EZ

Main sets:

5 x 15m AFAP SDK off the blocks, cruise back
-- 3 forward, 2 back
50 EZ

20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
-- 16-16 highs
-- extra :45 rest after #10
200 EZ

20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
-- 13s
250 EZ

6 x 25 kick w/chute & fins
-- 2 flutter, 2 back, 2 dolphin on back
100 EZ

Total: 2950



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


Just the usual stuff ...

Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.

Swim/SCY @ Pitt

Warm up:

500 various
6 x 50 kick w/fins, 15 m UW each length @ :55
6 x 50 kick no fins @ 1:10
50 EZ

Main sets:

8 x 50 pull w/paddles @ :45
-- no, I did 6 x 50 burst SDK + cruise
100 EZ

2 rounds:
4 x 50, build first 25 to sprint @ 1:00
1 x 50 fast
1 x 100 EZ
-- I did backstroke kick w/fins on these. On the 50s, I did #1-3 15m+ UW each length and #4 EZ. The fast 50s were 22s

4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
1 x 100 EZ

2 rounds:
4 x 50, build first 25 to sprint @ 1:00 (I did 25 breast @ 100 pace + 25 EZ free)
1 x 50 fast breast
1 x 100 EZ

4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
200 EZ

Total: 3650


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


Another workout, another bunch of kicking and hypoxic work. I think my shoulder is improving slowly, but I don't want to go back to swimming until it feels close to 100%. I was happy with my 25 fast backstroke kicks. I wasn't going all out, and could pretty easily come in on 15. Just some drylands today. It's Mr. Fort's birthday, so we have to celebrate!

Wednesday: Swim/SCY @ Pitt

It was breaststroke night at Pitt. I did some of it bc it doesn't seem to hurt my shoulder much, but had to modify quite a bit.

Warm up:

400 various
6 x 50, 15m UW SDK @ 1:10
6 x 50 breast-free
50 EZ

Main sets:

2 rounds:
1 x 200, breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast, 1 x 100 EZ
I did:
Rd 1: 8 x 25 burst dolphin kick, 1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ
Rd 2: 8 x 25 power kick to 15m @ 100 pace,1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ

4 x 100 IM @ 1:55
-- I did moderate backstroke kick w/fins, went 1:03-4.
100 EZ

6 x 25 breast flutter w/fins @ :40
50 EZ

2 rounds:
1 x 100 breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast breast, 1 x 100 EZ
I did:
50 breast fast @ 100 pace + 50 EZ, 4 x 25 EZ back kick, 1 x 50 fast breast @ 100 pace, 1 x 150 EZ

Total: 3300



Thursday: Swim/SCY/Solo

600 various
100 scull
8 x 25 breast kick w/buoy @ :45
8 x 25 breast w/narrow kick @ 100ish pace @ :45
100 EZ
10 x (25 AFAP kick + 75 EZ)
100 EZ

Total: 2300



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


Shoulder still sore, so more breaststroke and kicking. Another visit to the cryosauna tomorrow. Haven't seen my chiro yet, but prolly should. I keep hoping the pain will go away quickly with all the babying. But these sorts of things never seen to subside as quickly as they appear ...

Going to do some rehab exercises and then off to open house at Lil Fort's school tonight.

Drylands @ LA Fitness

rehab ex
rear delt fly, 60 x 3 x 8
explosive leg extensions, 90 x 3 x 15
straight arm dips, 75 x 3 x 25
single leg stand in streamline on bosu, 1:00 each side
captains chair leg raises, 3 x 15
altitude drops, 5
resisted standing broad jumps, 30 x 2 x 6
squat jumps w/DBs, 2 x 5
russian twists on incline, 25 x 3 x 25
good mornings, 75 x 4 x 5


1400 EZ swim in pool after


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


Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.

Sat: Drylands

Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

Then did 3.5 miles on the treadmill


Sun: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
8 x 25 shooters w/fins @ :40
100 EZ

Main sets:

5 x 30m AFAP SDK to 5m & cruise back off the blocks
100 EZ

2 x (25 AFAP breast off the blocks + 75 EZ)

Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
16 x 25 IM order @ :40-:45
50 EZ @ 1:0
12 x 25 IM order @ :45
50 EZ @ 1:00
8 x 25 IM order @ :45
50 EZ @ 1:00
4 x 25 IM order @ :45
200 EZ

Total: 2750


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


Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).

Swim/SCY @ Pitt

Warm up/Transition:

500 various
8 x 50 kick w/fins @ :55
-- did backstroke, UW 12.5+
12 x 25 something or other @ :40
-- I did odds = burst SDK to 15m , evens = EZ
50 EZ

Mains sets:

8 x 100 @ some pace @ 1:40
-- I did 8 x (25 AFAP shooter + 25 EZ)
100 EZ

8 x 50 @ 200 pace @ 1:00
-- I did #1,2,3, 5,6,7 flutter kick with fins & board holding :28, #4 & 8 = EZ
100 EZ

6 x 100 @ some pace @ 1:50
-- I did backstroke kick. Was planning to hold 1:05. But the first one was an easy 1:04, so I bumped the goal time down to 1:01.
100 EZ

6 x 50, sprint 35 y @ 1:15
-- I was so sick of kicking that I decided to try some breaststroke
-- did 10 x 25 breast @ 100 pace @ :40
100 EZ

4 x 25 sprint @ 1:00
-- no sprint left
-- did 4 x 25 no breath free
100 EZ

Total: 3550


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


Hmm ... that was a lot of yardage for "sprint" night. My shoulder felt worse yesterday with a familiar dull ache. I really hope it's not tendonitis ... already had a bout of elbow tendonitis this year. It could be that I have a little ice burn. In any event, it feels better today and I hope this trend continues. Obviously, I did a sh*t ton of kicking, again, to rest it.

Wednesday:


45 minutes of dryland & rehab ex, then


Swim/SCY @ Pitt

Warm up:

450 various
8 x 50, supposed to be all back-free @ :55
-- I alternated 2 back-free, then 2 kick
8 x 50 w/fins, UW 12.5+ each length @ 1:00
50 EZ

Main set:

The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

20 x 25 IM order @ 100 pace @ :45
-- did single arm fly on the fly bits
250 EZ

kick set w/fins (team was swimming backstroke)
1 x 200, work UWs @ 3:45
1 x 100, UW 12.5+ each length @ 2:00
4 x 50, UW 12.5+ each length @ 1:00
50 EZ
12 x 25 burst dolphin kick to 15m + cruise @ :50
150 EZ

Total: 3000



Thursday: Swim/SCY/Solo @ Sewy

500 various
100 scull
8 x 25 shooters w/fins @ :40
50 EZ
8 x 25 breast kick w/buoy @ :45
50 EZ
10 x 25, SDK @ 100 pace to 15m then cruise @ :45
100 EZ
10 x 50
odds = double shooter w/fins @ 1:00
evens = EZ @ 1:30
300 EZ

Total: 2250


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


Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.

Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


Swim/LCM @ Pitt

Warmup:

400 various
300 kick

Main sets:

4 x 100 back kick w/fins @ 1:45
-- descended to 1:13

800 free (with paddles & some breathing pattern)
-- Instead, I did
8 x 50
odds = stroke @ 100 pace
evens = EZ back kick
50 EZ

8 x 100 back kick w/fins @ 1:45
-- 1-4 = 1:14-15
-- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
100 EZ

400 free + 100 EZ
-- no, did 5 x 50 EZ various

4 x 100 back kick @ 1:45
-- descended to 1:09-10
50 EZ

200 free
-- did 150 EZ

4 x 50 back kick w/fins @ 1:00
-- 33, 33, 31, 31
100 EZ

Total: 3600 m


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


That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!

Friday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free)
10 x 50, 25-35 UW then cruise
100 EZ
8 x 50 burst + cruise
150 EZ
24 x 50
odds = 100ish pace (6 kick, 6 swim)
600 EZ

Total: 3650 m


Saturday: off


Sunday: Swim/LCM/Solo @ Lebo

500 various
4 x 50, 25-35m UW
50 EZ
10 x 50 burst dolphin kick + cruise
150 EZ
3 x (50 AFAP kick + 50 EZ)
200 EZ

Total: 2200 m



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


Got in my last outdoor swim of the season this am. The water temp has been in the 79 degree range, which is so much more palatable than the hot pool temps of July. Unfortunately, my right bicep tendon is very painful at the moment. It was probably that longish (for me) fly set that I did the other day. Whenever the though flies into my head to work on fly, I should smother that thought. It's always deadly. I'm hoping a few days of kick only workouts will be of help. Hope everyone is having a relaxing Labor Day weekend!

Wednesday: Swim/LCM/Solo @ Lebo

600 various
4 x (25 scull + 25 free w/paddles)
10 x 50 w/fins, 25-35 m UW SDK then cruise
100 EZ
12 x 50 kick @ 1:30
--mixed flutter, breast w/buoy and dolphin on back
100 EZ
8 x 50 DPS w/paddles, alt free & back
100 EZ

Total: 2500m


I was pretty tired after 3 hard days and that 400m of fly yesterday, so went all easy. Both bicep tendons also feel a little twitchy. I need to get back to my rehab exercises.



Thursday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) w/paddles
8 x 50, 25-40 m UW SDK then cruise
8 x 50 burst dolphin kick w/board + cruise
150 EZ
6 x (50 AFAP w/fins + 150 EZ)
-- 3 kick (27s), 3 breast (30)
50 EZ
10 x 50 DPS w/paddles
-- alt free & back
300 EZ

Total: 3800


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


It was such a beautiful day today that I didn't want to leave the pool! Only one more day of adult lap swim. It's so much nicer to have 2 hours rather than just 1 hour. Pretty bushed after that one.

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) w/paddles
10 x 50 burst SDK + cruise
150 EZ
16 x 50
odds = fly w/fins @ 100 pace
evens = EZ
150 EZ
8 x 100 kick
odds = fastish flutter kick w/fins & board around 1:08-1:10
evens = EZ backstroke kick
8 x 50 DPS w/paddles, alt free & back
100 EZ

Total: 3600m



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


It was an absolutely gorgeous day. Not a cloud in the sky and the water temperature was fine, not too warm. It was rather crowded. But I shared a lane with two swimmers from Lebo Masters. That is vastly easier than circling with the noodlier lap swimmers. I managed to make it through 8 x 50 fly. Held 29s on all of them. I was surprised I could do 8 of them, but I took a bit more rest on the last 3-4. I am anxious to get back to Pitt to see friends there after a month of closure. But it's just too nice to pass up two hours in the outdoor pool right now.

Swim/LCM/Solo @ Lebo

600 various
4 x (25 scull + 25 free w/paddles)
16 x 50 burst kick + cruise @ 1:10-1:15
-- 8 dolphin, 8 flutter
150 EZ
20 x 50
odds = @ 100 pace @ 1:00
evens = EZ @ 2:00
150 EZ
2 rounds:
2 x 50 w/chute & paddles & fins
1 x 100 EZ
100 EZ at end of 2 rounds:

Total: 3400m



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


Happily, the Mt. Lebo pool is still open this week for adult swim despite school having started yesterday. And they've extended the lap swim to 2 hours, which is nice bc I don't feel as crushed to cram in sprint work. The sun is shining this am as well, so I am headed there again. Oh, going 50 meters with a big chute attached is hard!

I drove down to Cleveland on Friday for the End of the Season Summer Spectacular LCM meet. It was a beautiful sunny day and it was nice to have a couple friends from Pitt there too. I went just to swim the 50 free and 50 breast to complete my sprint quartet. Though I have been doing low yardage with the pool open for only an hour, I have done dedicated long course training with a lot of AFAP 25s and 50s for the last 6 out of 7 weeks. I felt better than I did at the Terrapin meet in early July -- like I wasn't completely crashing the last 10 meters. For me, long course training makes a difference.


50 free, 28.80

I felt like I had a great start and the race went as well as could be hoped. Took 3 breaths and 13 SDKs on the start with a clean breakout. I was really just hoping to go under the current #1 time of 29.6. So I was thrilled to clear 29. And that swim was only .11 off the WR. Maybe if I had had a fin ...


50 breast, 38.75

I did not have such a great start in this race. My back foot slipped slightly on the block and I entered the water much more shallow than usual. Definitely missing the fin on this one. But otherwise, I think this is a very good time for me. I'm really not a long course breaststroker; haven't swum this in 4 years. So I will take it!


100 back, NS

There weren't too many heats between the 50 breast and 100 back. But the real deterrent for me was the shallow end. I knew the pool had a shallow end, but I hadn't realized it was 3 feet. I can't do a backstroke turn in 3 feet of water and didn't feel like lane ping pong in the sun. So, invoking masters prerogative, I scratched.


Overall, it was a very fun low key meet with nice hosts. And I was tickled to achieve my objective of grabbing the #1 times in all four LCM 50s, a first for me. I headed to the Lebo pool on Sunday and did this easy workout:


500 various
4 x 25 scull + 25 free
4 x 50 single arm fly
16 x 100
odds = alt free and back w/paddles
evens = kick
150 EZ

Total: 2650 m


I was told the pool will be open this week from 11-1 for lap swim, despite schools starting. So hoping to get some swims in.

Monday: Swim/SCY/Solo

1700 EZ


Tuesday: Swim/LCM/Solo:

500 various
4 x (25 scull + 25 free)
4 x 50 burst + cruise
50 EZ
5 x (25 AFAP + 75 EZ)
50 EZ
12 x 50 various
100 EZ

Total: 2200 m



Wednesday: Swim/SCY/Solo:


1300 EZ




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


Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

Saturday: Swim/LCM/Solo

500 various
4 x (25 scull + 25 free)
4 x 50 burst + cruise
50 EZ
6 x (25 AFAP free + 75 EZ)
3 x (50 AFAP + 150 EZ)
6 x 50 various
100 EZ

Total: 2550



Sunday: Swim/LCM/Solo:

500 various
4 x (25 scull + 25 free)
4 x 50 burst + cruise
50 EZ
16 x 50
odds = fast @ 100 pace, 2 x IM order
50 EZ
8 x 50 various @ 1:10
100 EZ

Total: 2300



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


Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.

Tuesday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free)
10 x 50 burst dolphin kick + cruise
100 EZ
4 rounds:
1 x 25 AFAP + 25 EZ @ 1:30
1 x 25 AFAP + 25 EZ @ 1:30
1 x 50 EZ
8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
100 EZ

Total: 2400 m



Wednesday: Drylands:

Did drylands in our workout room while watching the Olympics, including:

power wheel roll outs
extreme angle iso squat
supine flutter kicks in streamline on bosu
TRX rows
reverse flys
kettleball swings
hammers
single leg deadlifts
single leg stands on flat side of bosu
??



Thursday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) @ 1:10
4 x 50 burst + cruise @ 1:10
50 EZ
4 x (50 AFAP + 150 EZ)
16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
100 EZ

Total: 2650 m


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


More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

https://swimswam.com/globo-com-repor...n-altercation/

http://summergames.ap.org/article/2-...e-pulled-plane

https://swimswam.com/report-conger-b...ry-fabricated/