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.

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!

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.

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.

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!

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.

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!

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?

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
5 x (25 scull + 25 free)
50 EZ
6 x 25 burst cruise @ 1:00
100 EZ

Main sets:

5 x (25 AFAP + 75 EZ) @ 3:00
-- unlike a few days ago, these were right on my usual time
50 EZ

8 x 100 backstroke kick w/fins @ 2:00 done as:
75, UW 15 m each 25
25 EZ
150 EZ

20 x 25 breast @ 100 pace
250 EZ

6 rounds of broken up 200s w/fins done as:
1 x 25 stroke @ 100 pace @ :30
1 x 100 up tempo backstroke kick (hold 1:05 or faster) @ 1:30
1 x 25 stroke @ 100 pace @ :30
1 x 25 fast kick w/board @ :30 (hold 11s)
1 x 25 EZ @ 1:00

300 EZ

Total: 5000


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

As you can see, I'm trying to catch up with my GTD. Ha! No, not really at all. I just had a lot of time to swim today and plan on more aerobic work this summer. Feeling pretty beat after that actually. But considering it's only been 10 days since I've been back, that was a pretty good workout.

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

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

20 x 25 backstroke @ 100 pace w/fins @ :40
-- held 12 lows, UW 15 m each 25
200 EZ

mega kick set: 8 x broken 175 kick w/fins done as:
1 x 25 DPK shooter @ :30
1 x 75 up tempo dolphin kick on back @ 1:00
1 x 25 AFAP kick w/board @ :30
1 x 50 EZ backstroke kick @ 1:30

100 EZ

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

Total: 4000


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

Made it to Pitt today and cracked 4000. Hmm ... can't remember the last time I did that. Aerobic sets rack up the yardage ...

I heard last weekend that the Mason pool has been "saved." It was closed for 3 months for maintenance/repair this summer. They discovered the pool was sinking and they weren't sure if they could fix it. Apparently, they drilled holes in the pool and deck and used foam concrete and it worked to stabilize the pool. Good thing!

Poor Teen Fort is having shoulder issues again and has a contrast arthrogram scheduled for Friday. They're not sure if it's a RC tear or just that she's suffering pain from her loosey goosey shoulders. I feel for her. I have the same shoulders. I don't think I'd survive in masters swimming if I wasn't a kicker/fin user/sprinter.

Saturday: Swim/SCY/Solo @ Oak Marr

It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

Warm up:

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

Main Sets:

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

10 x (25 AFAP + 75 EZ) @ 2:30
-- I was off on all but one of these. I definitely have lost some speed during my break.

10 x 100 kick w/fins @ 1:45
-- hold under 1:08
100 EZ

That was all I had time for ...
Total: 3350


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


Monday: Drylands

RC/scap ex
kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
wood chop, 25 x 3 x 15 each side
explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
seated row negatives, 80 x 4 x 8
russian twists on incline bench w/plate, 25 x 3 x 25
tricep press, 80 x 4 x 8
explosive leg press, 175 x 3 x 15
push press, 55 x 3 x 8


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

Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!

Swim/LCM/Solo

Warm up:

600 various
4 x 25 scull + 25 free w/paddles @ 1:10
4 x 25 shooters w/fins + 25 EZ @ 1:10
50 EZ

Main sets:

8 x 50 burst + cruise @ 1:10
50 EZ

4 x (25 fast kick + 25 EZ) @ 1:00
50 EZ

5 x (6 x 50 w/fins)
1-4 = fly/back/breast/free @ 200 pace @ 1:10
5 = fast kick @ 100 pace (:31s) @ 1:10
6 = EZ @ 1:30

6 x 50 DPS free w/paddles @ 1:00
10 EZ

Total: 3450 m


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

Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.

Swim/SCY/Solo:

Warmup:

600 various
3 x 50 scull
2 x 4 x 25 shooters w/fins + 50 EZ
50 EZ

Main sets:

4 x (10 x 25 w/fins @ 100 pace + 50 EZ)
R1 = back, R2 = breast, R3 = free, R4 = dolphin kick
-- I was going to entirely bag any race pace efforts for awhile, but these weren't too bad, though I did miss a couple.

300 EZ

Then I modified an aerobic set that I made Mark do last night. Naturally, I eliminated the fast 100 fly. Used :30 per 25 interval.

25 fly + 50 back + 75 breast + 100 up tempo kick
25 back + 50 breast + 75 free + 100 up tempo kick
25 breast + 50 free + 75 single arm fly + 100 up tempo kick
25 free + 50 single arm fly + 75 back + 100 up tempo kick

200 EZ

Total: 3750


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

Well, that felt harder than it should have. As I was adding up the yards in my head, I was wondering how on earth Ellen Reynolds (superstar who just aged up into my age group) does 6,000 7x per week ... Still, given the circumstances, I feel that was good enough to merit my birthday dinner at Wild Rosemary tonight. :-)

I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

600 various in long course

8 x 50 @ 1:00, 2 x IM order drill

8 x 50 kick w/fins 2 :50
50 EZ

5 x (3 x 50) @ 1:00
1 = free, 2 = breast, 3 = kick
50 EZ

8 x 50 w/fins @ 1:00
odds = single arm fly
evens = dolphin kick
100 EZ

Total: 2750

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

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

4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- about the same times as yesterday, maybe couple tenths faster in free
100 EZ

4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
-- went 10 mids
100 EZ

1 x 50 AFAP + 150 EZ

Then, inspired by this post: http://swimswam.com/3-ways-improve-kick/, I did a long kick set. It's not often you'll see me do 15 x 100!

3 x (5 x 100 kick w/fins) @ 2:00
-- descend ##1-4 to pretty fast, #5 = EZ
R1 = backstroke kick (1:10, 1:05, :58, :55)
R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
200 EZ

-- Was pretty beat after that set ...

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

Total: 4050


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


I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.

Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!

Tuesday Drylands:

RC/scap ex
wood chop on cable machine, 30 x 2 x 15 each side
good mornings, 75 x 1 x 8, 80 x 3 x 8
push press, 60 x 4 x 6
kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
seated row negatives, 90 x 3 x 8
explosive leg press, 195 x 2 x 15
explosive leg extension, 90 x 3 x 15
straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
squat hold for :30 w/25 lb plate overhead

I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


Wednesday: Swim/SCY?Solo @ Pitt

Warm up:

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

Main Sets:

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

4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- rolling on the 59.5 or so
-- fly (11), back (12), breast (14 high), free (11)
-- had a horrible breakout on free
100 EZ

20 x 25 back w/fins @ 100 pace
-- UW 15 m, trying to hold 12s
-- went 11s on the first 5, which made the remainder of the set more difficult than usual
250 EZ

20 x 25 back kick w/fins @ 100 pace
-- trying to hold 11 high-12 flat
-- UW 15 m
300 EZ

20 x 25 breast w/fins @ 100 pace
-- held 14s on all of them
200 EZ

Total: 3750


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


I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!

Swim/SCY/Solo @ Pitt

Warm up:

600 various
3 x 50 scull w/paddles
4 x 25 shooters w/fins @ :45
50 EZ

Main Sets:

6 x 25 burst SDK from a push @ 1:00
50 EZ

5 x 30 m burst SDK from the blocks (2 back, 3 forward)
100 EZ

5 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
R1&2 = fly, R3 = back, R4 = breast, R5 = dolphin kick w/board

extra 100 EZ

Total: 3250


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

Pretty bushed from that. Do any of you get Swimming World magazine?There was an article this month about USRPT. Michael Andrew is apparently doing 3 workouts a day, so not such super low yardage as was suggested by someone on the forum. He also uses mega rest HIT for his 50 work, not USRPT. I never thought USRPT had a thing to do with 50s ...

Leaving on Friday for Europe! Getting so excited!

Swim/LCM/Solo @ Pitt

Warm up:

500 various
4 x 25 scull + 25 free w/paddles @ :10 rest
4 x 50 kick (kicking without fins sucks big time in long course) @ 1:15
4 x 50 dolphin kick on back w/fins @ 1:00
50 EZ

Main Sets:

2 x 50 burst + cruise @ 1:15
50 EZ

6 x (25 fast + 25 EZ) @ 1:15
150 EZ

8 x (50 @ 100 pace + 50 EZ) @ 3:00
2 x IM order
100 EZ

5 x 100 kick w/fins @ 2:00
-- goal was to hold under 1:15 without undue pain
-- went 1:09-1:12
-- 3 back, 2 flutter w/board
150 EZ

8 x 50 DPS w/paddles @ 1:10
odds = free
evens = back
50 EZ

Total: 3750 m


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

It's funny, now that I have no LCM meet this summer, I don't have much interest in swimming long course ... But I suppose it's good for me ...

Off to try a new restaurant tonight. Mr. Fort and I have been trying to hit all the good/new ones.

And the passport crisis was resolved and I now have Ll Fort's new passport in hand. If anyone else has a similar problem, rushmypassport was great.

Drylands w/ Teen Fort:

I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

RC/scap ex
explosive leg press, 180 x 4 x 15
cable push press, 10 each side
kettle ball swings, 15
TRX squat jumps, 10
flutter kicks on bosu, 100
TRX bicycles, 25
TRX chest press, 15
squat, hold for :30 with 25 lb plate overhead (ouchie)
bulgarians with arms in a streamline position, 10 each leg
back extensions w/25 lb plate, 15




Swim/LCM/Solo @ Pitt

Warm up:

500 choice
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:10
200 of something, forget what ...
50 EZ

Main sets:

6 x 50 burst + cruise @ 1:15
50 EZ

3 rounds: 6 x 50 @ 1:10 w/fins

rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
round 2 = breast, AFAP 50 = 30

1 x 50, 15 fast + cruise
1 x 50, 25 fast + 25 cruise
1 x 50, 35 fast + 15 cruise
1 x 50 EZ
1 x 50 AFAP
1 x 50 EZ

extra 50 EZ

3 rounds: 2 rounds back, 1 round free)
4 x 50 @ 200 pace w/paddles @ 1:10
1 x 50 EZ

extra 50 EZ

Total: 3250 m


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


Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!

Treadmill, jogged 4 miles


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

I've been out of the water a couple days, and it looks like that dry spell will be extended to four days. Yesterday, we discovered that my daughter's passport expires on June 29 when we're supposed to be in Europe. Real imbeciles for not checking ... So the last two days have been consumed with gathering everything I needed for the emergency passport service. Not an easy task with Mr. Fort in Dallas. He had to overnight me some things. Tomorrow am, I've leaving for VA or a couple days to visit Teen Fort, who is coaching there this summer. But I'm booked solid and don't think I'll get a swim in before heading back. My aquatic fitness is not what I had hoped going into a vacation where I won't swim ... Oh well, plenty of time to get back in shape with no meet on the horizon.