The FAF AFAP Digest

I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile.

Swim/SCY @ Pitt:

Warm up:

400 various
100 scull
8 x 25 shooter + 25 back kick @ 1:00
8 x 25 IM drill + 25 IM swim @ 1:05

Main sets:

4 rounds:

4 x 25 IM order @ :35
:40 rest
1 x 100 fast (cruised these)
:45 rest
4 x 25 IM order @ :35
:40 rest
1 x 50 fast
1 x 50 EZ

100 EZ (got out a bit early)

Total: 3000



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


I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.

I swam in the Allegheny Mountain Y Champs at the Spire Institute recently, which is sanctioned for USMS. It was a mix of swimming frustration and fun with friends. I swam 7 events (that's the max) and DNF'd one. Each day, my events were all within 1.5 hours, which is no sprinter's dream. It went like this:


25 back, 13.5

This was a disaster. I didn't see the backstroke flags at all and crashed into the wall with my left elbow. I knew the crash was coming, but felt blind. My teammate in the same heat didn't see the wall either, and had a similar crash. This has never happened to me before ... Weird.


50 free, DNF

Well, the first length felt great, had a great start. But I misjudged the wall on the double bulkhead. I only got a toe on the wall and came to a complete dead stop. Since I had the 50 breast 20 minutes later, I just hopped out.


50 breast, 34.5

I was in a lovely mood at this point after a rough start to the meet. Wasn't dying to do this event as my breast has felt off and I went a sloth like 36 a few months ago. But the team needed points, so I got on the block and swam through it. I had a great start, but my breakouts were horrible. I got stuck underwater both lengths. I think I'm used to pushing off deep for SDKs. But perhaps need to go less deep or pull up more emphatically on the pull down for breast. Bill thought I would easily have been a 33 with better pullouts. This was at least an improvement.


25 fly, 12.6

Fourth event of the day, good enough. I didn't seem to mess up anything crucial on this one.


Next day ...


50 fly, 28.00

That .01 makes a difference, doesn't it? I blew at least .5 on the turn, maybe more, gliding in a huge amount. My stroke and kick counts aren't the same as they were pre-surgeries. The last few strokes felt really hard.


50 back, 29.2

Seems pretty mediocre for me. I spent most of the race worrying about the backstroke flags. I think this is contra-indicated to swim a good race.


25 breast, 15.5

Fine.


All in all, I was less than thrilled with this meet. I understand all the technical miscues from racing rust. That part could improve. And I know it is still very early days in my swim recovery/post-surgeries comeback. But it is not all that fun to feel like you are literally staggering to the wall or about to DQ in a race. And the bottom line is that I doubt that issue will ever change. Closed veins are closed veins. I'm not sure, even if I continue to build collaterals, that they are a real substitute for your actual subclavian and axillary veins.

BUT, I was unhappy with DNf-ing my 50 free. So, being the stubborn person that I am, I went to a meet at OSU the next weekend just to swim that one event so that at least I would have completed all four 50s this SCY season. (Note: I had to google the name of the meet to enter; It didn't come up in the calendar at first search. WTH with this new website.) I had been having suffering from insomnia for a bit (prolly a result of tapering and 23 & me says I'm a "light sleeper"), so felt tired. However, I managed to execute a very good flip turn on the double bulkhead wall. I got bogged down on the breakout of my Lochte turn, same as the Albatross meet. I probably need to modify or eliminate that turn now ... But moving my arms the last half length proved difficult and I went a 26.7, which ties my masters personal worst. Sure, I am older and have had a rough couple years. But it is still a lot slower than I have been since my very first masters meet.

Anyhoo, I did not sign up for nationals after the Spire meet. I am clearly not ready for prime time just based on racing rust and technical miscues. My times are, however momentarily, at the top of my 55-59 age group. I'm sure several will be knocked down at nationals. Super sick of tapering, I have been on the treadmill for 10 miles the last 2 days. I'm going to keep swimming, but I am not going to have a laser focus on sprinting that I have had the last month or so. Some aerobic work may actually help with re-vascularization. So I will swim and cross train the next couple months and then, poof, I am in Europe where I will not swim for 2.5 weeks. I'll re-evaluate meets in the fall. But right now, they don't feel fun. And shouldn't they at least be fun? Perhaps I am too much of a perfectionist to have fun. All I know is that swimming is difficult, at the moment. I thought that making a comeback would at least be an interesting anecdote to the inevitable decline of aging. But if a comeback is necessarily physically limited and so frustrating, is the comeback worth it? Philosophy question somewhat dependent on personality, I think.

I have been swimming. I was in NC the last week on spring break, but I swam at a local Y. Even met a fellow USMS swimmer in my age group there! The journey home was very long and fairly back breaking. I am going to rest hard for 5 days for our Y Champs at the Spire Institute. I'm doing all the 25s and 50s and the 50s will count for USMS. Here is the psych sheet: http://www.amymsa.org/Heatsheet.pdf

I swam at Pitt tonight, just did 1200. Felt super dreadful.

Like many, I am super peeved by the new USMS website. I couldn't access the blogs/forums last night. I cannot access My USMS. I tried to sign up for nationals. I couldn't, just got a blank blue page. Odd that they launch a new site right before the deadline for signing up for nationals. Why fix something that isn't broke and give it a super bland front page?

I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it.


Wed: Swim/SCY @ Sewy

Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in.


Thursday:

Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips

Did 3-4 miles on treadmill


Friday: Swim/SCY @ Pitt

Warm up:

400 various
4 x 25 shooters w/fins
Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better.

Main sets:

6 x 100 of something
-- I did 6 x 50 burst + cruise @ 1:30

8 x 25 fly @ 100 pace @ :45
100 EZ

Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ)

20 x 25 @ :30
-- I did them odds = back kick @ 100 pace, evens = EZ
100 EZ


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

Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...

Wed: Swim/SCY @ Pitt

Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


Thursday: off


Friday: Swim/SCY @ Pitt

Warm up:

400 various
5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
8 x 25 shooters w/fins @ :45

Main sets:

This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

2 rounds:
1 x 150 fast @ 6:00
1 x 100 fast @ 6:00
1 x 75 fast @ 6:00
1 x 60 fast @ 6:00

100 EZ


Saturday:

I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



Sunday: Swim/SCY/Solo:

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Mains sets:

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ


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


Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.

Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 25 burst + cruise, mostly from the blocks
100 EZ

4 x (25 AFAP + 75 EZ) from the blocks

4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
-- 2 swim, 2 shooters

Total: 2250



Monday:

Drylands: 50-55 min

single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

3 miles on treadmill



Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters

Main sets:

2 rounds w/fins
20 x 25 IM order @ :45 @ 100 pace
200 EZ

10 x 25 back kick @ :40 @ 100 pace
100 EZ

Total: 2450

5 miles on the treadmill



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


I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

Wednesday: Swim/SCY @ Pitt

Warm up:

400 (did 350)
200 drill (did 150)
8 x 25 shooters @ :40

Main sets:

4 rounds (I did 3 and modified)
4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
8 x 25 @ :30, did odds = 100 pace, evens = EZ
1 x 50 EZ
1 x 50 fast (did 25 AFAP + 25 EZ)
1 x 50 EZ

Total: 2650


Thursday:

40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


Friday:

8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


Saturday: Swim/SCY/Solo @ BP

Warm up:

600 various
4 x 25 shooters @ :40
50 EZ

Main sets:

8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
100 EZ

8 x (25 AFAP + 75 EZ) @ 3-4:00
-- my easy is just DAB or easy kicking
50 EZ

4 x 25 w/chute
200 EZ

Total: 2250


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


Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.

Monday:

35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
500 various
5 x 50 burst SDK + cruise
8 x (25 AFAP + 75 EZ) @ 3-4:00
100 EZ


Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

550 various
8 x 50 @ :50, odds = free w/paddles, evens = kick
20 x 25 @ 100 pace IM order @ :45
100 EZ
20 x 25 @ 100 pace, backstroke kick @ :40
200 EZ
12 x 25 @ 100 pace, IM order
100 EZ

Total: 2650


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


Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.

It's been a long blogging hiatus. I hit another detour in my comeback in late December and January (vacation and post vacation flu-ish thing) that kept me out of the water for quite awhile. But I've been training pretty regularly since mid-January. In the pool that is; I've not been moved to return to the gym because of a wee treadmill addiction. Anyhoo, I took myself off to the Albatross meet with about 6 weeks training under my belt and a mini taper. After a 1.5 year racing hiatus, I had major racing rust and of course was way off my PRs.

50 back SCM, 32.1

I had an uncharacteristically mediocre start, which lacked explosiveness. I had a good first length and decent turn. I was a little deep on my underwater on the second length. The main issue though was that I couldn't really feel my arms/they didn't want to move the last 10 yards. I had a major glide at the end because I just couldn't summon the energy to take another stroke. That cost me going a 31. Still, I am content with a 32 after the VTOS debacle and given my still closed veins. That time would have been #1 in the world last year in my age group.


50 free SCM, 29.5

I had a pretty good start (feet not together tho) and first length. I botched the turn a bit with a half stroke and extra breath. I tried the Lochte turn off the wall. It went decently, but again I was a little too deep. Then I just staggered to the wall again with arm fatigue. Since all the youngsters scratched, I ended up winning the Fastest Woman on the Water award.


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


Whew, it was good to survive my first meet back. I think it being SCM not SCY added a degree of difficulty for me. Aside from some limitations from the VTOS, I think my main problem in the pool right now is that I lack strength. I had a ton of muscle removed from my chest of course. But I'm also not getting as much DPK as before. So off to the gym I go! I plan to start in small 30 minute chunks.

Last time I checked in, my comeback training was proceeding fairly encouragingly all things considered. I've since been detoured with a nasty lingering virus that causes nausea and vertigo. I blame it squarely on Jim T who had it first. (As revenge, I refused to read his article on age graded rankings. ) With the exception of a couple 1000 easies, I was knocked out of the pool for 10 days. At the outset of the detour, I went to a local Y meet on Nov. 19 and remembered why I don't like Y meets. First, I was dead tired from the preceding Friday practice. Then, the pool temp was like 86 degrees, the hottest pool I've swum in in years. I brought two old Speedo tech suits circa 2010. I guess they don't age well in closets. One ripped right away when I put in on. The other sprung two holes. Into the garbage ... My first event was 25 back. The blocks were so low that I couldn't pull up high enough to do my usual archy start. Then, the timer failed to get my time. That's a first. Coach Bill video'd and timed it at 13.25, which I think was a tad generous. Next up, I slipped on the blocks for the 50 breast and fell in the water with my hands about a half a foot apart. I couldn't really be bothered to try much after that auspicious beginning, so was close to a personal worst. I seem to recall that I fell off these same blocks 4 years ago in the 100 breast at this meet. I just don't really want to use blocks where you can't push off with your back foot. I was feeling really nauseous at that point, so left. As a result of this detour, I scratched the SCM meet I had planned on swimming in on Dec 2. I wanted a 50 back time, but oh well. Just the idea of a long drive makes me nauseous. I am a bit cross about it, but will instead go see Handel's Messiah on Saturday night with friends.

I finally crawled back to Pitt last night and did a half hearted workout and left early.


Swim/SCY @ Pitt

Warm up:

400 various
8 x 50 of something or other
8 x 50 IM order swim-kick. I did these all back kick with fins, UW 15 m @ 1:00

Main sets:

4 rounds:

4 x 25 @ :30, odds fast (I tried to do them all 100 pace, but :30 is rough)
1 x 50 fast @ 1:00 (I cruised this)
4 x 25 @ :30 (tried 100 pace)
1 x 50 fast (cruised it) @ 1:00
1 x 50 EZ @ 2:00

4 rounds (I only did 2 and did cruiser backstroke kick on everything but the 25s)
1 x 100 @ 1:45
1 x 75 @ 1:20
1 x 50 @ 1:10
1 x 25 fast (did these fly at 100 pace)
1 x 50 EZ

100 EZ

Total: 3300


Hopefully, I can get back on track pretty soon. Though I'll be out of the water for a week at the end of December with our xmas vacation in Costa Rica ... Maybe some spring meets are in my future.

Swim/SCY @ Pitt

Warm up:

400 various
8 x 50 w/paddles @ :55
8 x 50 kick @ 1:05
50 EZ

Main sets:

16 x 25 @ :30, odds = fast kick
Huh ... hard pass. Just didn't get how this could actually be done on that interval and didn't want to do a 400 kick. Instead, I did 12 x 25 odds fast back kick (15 m UW) @ :40-:45 trying to stay out of the way of my lane mates who were barely making the interval. Went 15s on backstroke kick.
1:00 rest
1 x 50 fast kick @ 1:00
-- went :32 backstroke kick from a push. happy with that
1 x 50 EZ @ 2:00 (not enuf recovery for me ... legs full of lactic acid)

16 x 25 swim @ :30, odds = fast
Huh, well this time I put on fins to make the interval. Did the odds @ 100 pace, IM order. Tiring ... but times were good.
1:00 rest
1 x 50 fast sprint @ 1:00
-- I was too tired to do this without more recovery. Did a 25 fast fly (:10) & cruised a 25
1 x 50 EZ @ 23:00

16 x 25 kick @ :45, odds = fast
-- did 10 of these, going :15s on back kick, cruised the last 6 x 25s to rest, getting gassed
1:00 rest
1 x 50 fast kick (did a 25 fast shooter with fins, 10 flat, + 25 EZ) @ 1:00
1 x 50 EZ @ 2:00

16 x 25 swim @ :45, odds = fast
-- I did 14 @ 100 pace, IM order, cruised free on #8 & 12
1:00 rest
1 x 50 fast swim (did a 25 fast of something or other + 25 EZ)
200 EZ

Total: 3300


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


Ouch, that workout, despite being mostly 25s, was deceptively hard. Despite skipping some bits, I did a ton of fast 25s kicking and swimming and 25s @ 100 pace along with the one all out 50. My legs feel like rocks today. I'm going to do an EZ swim at BP and beg Mr. Fort for a massage. I may take an epsom salt bath as well ...

Whew, that was a whiney blog post! I think I'm going to need to do more regular body work if I keep training this hard. I got a massage from Mr. Fort and it was exceedingly painful.

Monday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
100 EZ

20 x 25 IM order @ 100 pace @ :45
200 EZ

16 x 50 various @ :20 rest
100 EZ

Total: 3150


After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



Tuesday: Swim/SCY/Solo @ LA Fitness

Warm up:

600 various
100 scull
100 caterpillar fly drill
50 EZ

Main sets:

5 x 50 burst + cruise
50 EZ

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

16 x 50 odds = cruise free, events = cruise back
50 EZ

Total: 3000



Wednesday: Swim/SCY @ Pitt

Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

Warm up:

450 various
8 x 50 IM order drill @ 1:05
8 x 25 shooters @ :40

Main sets:

3 rounds:

6 x 50 @ 1:00, odds = 35 m fast @ 1:00
-- I did #1 and #4 fast @ 100 pace and cruised the rest
1:00 rest
1 x 200 IM or stroke fast @ 3:30
-- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
1 x 50 EZ @ 1:30
4 x 25, odds = AFAP @ :30, evens = EZ
1:00 rest
1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
1 x 100 EZ @ 3:00

50 EZ

Total: 3650


Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

Monday: Swim/SXCY @ LA Fitness

I felt like hell. Just did 2200 all easy


Tuesday: Swim/SCY/Solo @ LA Fitness

Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

Warm up:

600 various
100 scull
100 caterpillar fly drill
50 EZ
1 x 50 burst + cruise

20 x 25 IM order @ :40 @ 100 pace
200 EZ

20 x 25 breast @ :40 @ 100 pace
200 EZ

20 x 25 dolphin kick @ :40 @ 100 pace
200 EZ

Total: 3000




Wednesday: Swim/SCY @ Pitt

Warm Up:

400 various
8 x 50 drilly kicky things @ 1:10
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

8 x 50 IM order, build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
1 x 50 EZ @ 2:00
1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
1 x 50 EZ @ 2:00
1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
1 x 50 EZ @ 2:00
1 x 100 EZ (cruised it)
1 x 100 EZ

Total: 3200


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


I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

I am heading to Canada today for a wedding, so will be out of the water for a few days.


Add on:

Thursday

6 miles on the treadmill
1000 EZ

Friday: Swim/SCY @ Pitt

Warm up:

450 various
200 of drills and sculling
8 x 25 shooters @ :40
8 x 25 burst + cruise @ :45
50 EZ

Main sets:

3 rounds:
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 25 sprint @ 1:00
1 x 75 EZ @ 3:00

150 EZ

Total: 2450

This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



Saturday:

Drylands (sticking with just core and plyos)

RC exercises
good mornings
single leg stand on bosu in streamline, 1:00 each leg
warrior 3 pose on bosu, :30 each leg
streamline crunches
flutter kicks on back on bosu, 100
med ball slams
alternating rope slams, 3 x 30
standing broad jumps, 5
resisted (25 lb) standing broad jumps, 5
altitude drops, 5
extreme angle iso squat, 5:00
hip thrusters
russian twists w/plate, 25 x 2 x 25

5 miles on treadmill

1300 EZ in the pool

It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




Sunday: Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

6 x 30 burst off the blocks to 15m, cruise back
100 EZ

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

16 x 50 @ 1:00
odds = free w/Lochte turn
evens = EZ kick
100 EZ

Total: 3100


I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

Friday: Swim/SCY @ Sewickley

Swam with Jim and Bill and did a very sprinterly workout.

Warm up:

300 various
8 x 50 various @ :50
8 x 25 shooters @ :40
50 EZ
8 x 25 bursts @ :45

Main sets:

2 rounds:
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 25 sprint @ 1:00
1 x 75 EZ @ 3:00

8 x 25 @ 1:00, odds sprint
-- I was tired from my first all out 50s, so did these all at 100 pace
150 EZ

Total: 2300



Saturday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
100 caterpillar fly drill
50 EZ

Main sets:

8 x 30 from the blocks, fast to 15m cruise back
100 EZ

5 rounds:
8 x 25 @ 100 pace @ :45
100 EZ

5 x 50 cruise free
50 EZ

Total: 2500



Sunday: Swim/SCY/Solo @ BP

This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

500 various
100 scull
100 caterpillar fly drill
50 EZ
20 x 25 IM order @ 100 pace @ :45
16 x 50 various @ :20 rest
200 EZ

Total: 2250


Monday: on treadmill


Tuesday: on treadmill



Wed: Swim/SCY @ Pitt

Warm up:

450 various
4 x 100 IM drill @ 1:55
4 x 100 kick w/fins, SDK off walls @ 1:50
50 EZ

Main sets:

6 rounds (2 fly, 2 back, 2 free)
4 x 25: shooter, 12.5 SDK, build, sprint
-- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
-- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

150 EZ while team was doing another 8 x 25 set

16 x 50 IM order, sprint in and out of walls @ 1:00
-- I did these 25 @ 100 pace stroke + 25 EZ back kick
100 EZ

16 x 25, odds = EZ, evens = sprint @ :45
-- My arms were really tired, so I did the sprints backstroke kick with fins
-- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
150 EZ

Total: 3500


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


I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.

Wed: Swim/SCY @ Pitt

Warm up:

500 various
6 x 50 kick @ 1:05, 15m + UW SDK
8 x 25 swim or drill @ :35

Main sets:

2 rounds:
4 x 100 IM or stroke, last one fast @ 1:45
(R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
1 x 100 EZ
4 x 75 IM or stroke, build @ 1:25 (did odds fast)
1 x 100 EZ
4 x 50 hold best average @ 1:10 (did odds fast)
1 x 100 EZ
4 x 25 sprint @ :45
1 x 100 EZ

100 EZ

Total: 3500


Thursday:

7 miles on treadmill
2200 EZ in pool

Friday: Swim/SCY @ Sewy

There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

8 x 50 @ :50
8 x 25 kick @ :30, 15m+ UW
50 EZ
?? something else assigned here ...
3 rounds:
1 x 100 fast
1 x 50 EZ @ 2:00
1 x 75 fast
1 x 50 EZ @ 2:00
1 x 50 fast
1 x 50 EZ @ 2:00
1 x 25 fast
1 x 100 EZ


Saturday:

6 mile hike with Mr. Fort


Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
8 x 25 shooters @ :40
50 EZ

Main sets:

8 x 30 burst SDK from blocks, cruise back
100 EZ

8 x (25 AFAP + 75 EZ) @ 3:00
-- times all good except fly a tick slow again
100 EZ

4 x 25 @ 100 pace
-- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

16 x 50 @ :20 rest
odds = free, evens = back
100 EZ

Total: 3100



Monday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

20 x 25 IM order @ 100 pace @ :45
200 EZ

20 x 25 IM order @ 100 pace @ :45
200 EZ

10 x 25 back kick @ 100 pace @ :40
100 EZ

8 x 50 cruise, alt free & back
150 EZ

Total: 2950


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


Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.

Tuesday:

Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

RC exercises
straight arm dips
seated rows
med ball slams (10)
hip thrusters
extreme angle squat, 5:00
single leg stand in streamline on flat side of bosu, 1:00 each leg
flutter kicks ion back in streamline on bosu, 100
leg extensions
decline straight leg raises
good mornings



Wed: Swim/SCY @ Pitt

Warm up:

550 various
8 x 25 kick @ :40
8 x 50 drill + swim, IM order @ 1:10
-- I did them swim + kick

Main sets:

6 x 100 IM @ 1:55
-- I did these alt back kick & free
8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
50 EZ

6 x 100 IM or stroke @ 1:55
-- I did the alt back kick & free
8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
50 EZ

1 x 50 sprint @ 1:00
1 x 50 EZ @ 2:00
1 x 100 IM or stroke sprint @ 2:00
1 x 50 EZ @ 2:00
1 x 50 sprint @ 1:00
1 x 150 EZ

Total: 3750


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


Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.

Tuesday:

Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

RC exercises
straight arm dips
seated rows
med ball slams (10)
hip thrusters
extreme angle squat, 5:00
single leg stand in streamline on flat side of bosu, 1:00 each leg
flutter kicks ion back in streamline on bosu, 100
leg extensions
decline straight leg raises
good mornings



Wed: Swim/SCY @ Pitt

Warm up:

550 various
8 x 25 kick @ :40
8 x 50 drill + swim, IM order @ 1:10
-- I did them swim + kick

Main sets:

6 x 100 IM @ 1:55
-- I did these alt back kick & free
8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
50 EZ

6 x 100 IM or stroke @ 1:55
-- I did the alt back kick & free
8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
50 EZ

1 x 50 sprint @ 1:00
1 x 50 EZ @ 2:00
1 x 100 IM or stroke sprint @ 2:00
1 x 50 EZ @ 2:00
1 x 50 sprint @ 1:00
1 x 150 EZ

Total: 3750


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


Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.

Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
8 x 25 shooters @ :40
50 EZ

Main sets:

8 x 30 burst to 15m, cruise back from the blocks
100 EZ

8 x (25 AFAP w/fins + 75 EZ) @ 3:00
50 EZ

10 x 50 cruise free @ :20 rest
200 EZ

Total: 2750



Monday: Swim/SCY/Solo @ LA Fitness

3200 cruise


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


Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.