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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  2. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

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

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts
  3. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


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

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  4. Monday, April 27

    by , April 27th, 2015 at 02:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 fly drills
    5 x 50 free w/paddles
    50 EZ

    Main sets:

    2 x 25 burst SDK + cruise
    50 EZ
    -- I stopped doing these. The pool is just too shallow.

    5 x (25 AFAP various + 75 EZ) w/fins @ 2:30

    long kick set:
    5 rounds:
    5 x 50 kick @ 1:00
    1 x 50 EZ @ 1:30

    R 1, 3, 5 = flutter kick w/board
    R 2, 4 = backstroke kick, no SDK

    100 EZ

    10 x 25 breast @ 100 pace
    200 EZ

    Total: 3800


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

    I had planned to go to Sewickly with Pitt closed. But I was stuck forever in a different detour, and just headed back to LA Fitness. I decided to do a long kick set (1500) given the pool. I hadn't done a set like that without fins for ages; I usually find flutter kick to be too tedious. I got some cramps in the backstroke kicks (but oddly not the flutter kicks). I'm probably dehydrated again from antihistamines. I took a double dose last night to calm down the hives. I think the hives were likely from handling plants/pollen bc they calmed down after I took a shower.
    Categories
    Swim Workouts
  5. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Wed., April 22

    by , April 22nd, 2015 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    10 x 25 shooters w/MF
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise
    100 EZ

    2 x (25 AFAP + 75 EZ)
    50 EZ
    -- didn't feel like doing any more AFAP work

    5 rounds w/fins
    1 x 50 fly-back @ 100 pace (26s, 27 on last round) @ 1:00
    1 x 50 breast-free @ 100 pace (29s) @ 1:00
    4 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ @ 3:00

    5 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3400


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

    My burst SDKs felt a bit discombobulated today. But I realized I hadn't done them in 10 days. The main set looks easy, but wasn't with 1000 yards of race pace work. I am not jealous of everyone resting for nationals. Resting is not for sissies and apparently is difficult for masters swimmers.

    Updated April 23rd, 2015 at 10:42 AM by The Fortress

    Categories
    Swim Workouts
  7. Tuesday, April 21

    by , April 22nd, 2015 at 10:37 AM (The FAF AFAP Digest)

    Drylands


    rehab ex
    straight arm dips, 75 x 3 x 25
    streamline crunches, 2 x 50
    planks, 4 x :30 hold
    glute isolator, 50 x 4 x 5 each leg
    cable rotations, 20 x 3 x 15 each side
    hip adductor, 90 x 43 x 12
    multi hip machine, 60 x 4 x 8 each leg
    rear delt flys, 75 x 4 x 12
    wide grip lat pull downs, 75 x 3 x 8
    leg extensions, 120 x 4 x 8


    Swim/SCY/Solo @ LA Fitness

    800 various
    10 x (25 AFAP + 75 EZ @ 2:00-2:30)
    200 EZ


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

    I felt a glimmer of my normal self yesterday. I finally had a little more energy. Didn't sleep that well last night though. Exercise seems to have nothing to do with how well I sleep, contrary to what I've heard others say.
  8. April 18-20

    by , April 20th, 2015 at 03:13 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    seated row, 70 x 4 x 12
    hamstring curls, 80 x 4 x 12
    rear delt flys, 60 x 4 x 12
    leg extensions, 130 x 4 x 8
    HS hi row, 110 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    hip abductors, 110 x 4 x 6
    combo skull crusher + straight leg raise, 30 x 3 x 15
    landmine rainbows, 45 x 3 x 15
    streamline crunches, 2 x 50

    Sunday:

    I attempted to swim. I drove to Pitt and the big pool was completely closed and the rec pool was mobbed. I knew Sewy would only have a couple lanes open at that time and didn't feel like driving even more. So I went home. It's going to be difficult to get to Sewy while Pitt is closed. The parkway exits are closed for construction and it's a really long drive. Trying to swim in Pittsburgh is just one big


    Monday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 drills
    50 EZ

    Main sets:

    3 rounds w/fins:
    10 x 25, UW 15 m @ :30
    1 x 50 EZ @ 1:00

    100 EZ

    3 rounds:
    1 x 100 free w/paddles @ 1:30
    4 x 25 semi fast flutter kick @ :30
    1 x 50 EZ

    4 rounds:
    3 x 50 free, back, breast w/paddles
    1 x 50 EZ

    100 EZ

    Total: 3550


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

    I took it pretty easy at the gym. As much as I liked the Rocket yoga, it seems to have re-tweeked my lower back. So I laid off any good mornings, deadlifts or leg presses. I also seem to have gotten Lil Fort's cold from last week. I am a wreck this spring. lol. I took it pretty easy in the pool today.

    Mr. Fort had a great marathon. He was hoping to get under 3:40 and ran 3:37, which is good for a hilly course. He was also freezing from the rain; he has no body fat. So he wore his arm warmers and gloves the entire time. That time should be a BQ for next year. He's never gotten a BQ at Boston before.

    Updated April 20th, 2015 at 04:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Thursday-Friday, April 16-17

    by , April 17th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ LA Fitness

    Did 3200 with aerobic and easy swimming


    Friday: Swim/SCY/Solo @ Pitt

    I was a little disappointed that it wasn't long course, as it often is on Fridays ...

    Warm up:

    600 various
    100 scull
    100 fly drill
    50 EZ

    Main Sets:

    60 x 25 @ :30
    odds = fly w/fins @ 100 pace (all 12s)
    evens = EZ
    200 EZ at end

    Tried to do a fast 100 pace 50 kick. The body did not cooperate

    7 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ

    4 x 100 EZ backstroke kick
    50 EZ

    Total: 3400


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

    I finally got myself back to the pool after a few days off. I'm still pretty tired and not sleeping well. I was pretty insomniac-ish with the hives and medication, and my body doesn't seem to want to go back to normal. I'm looking forward to a lazy weekend with Mr. Fort and Lil Fort in Boston. The weather does not look great for the marathon --- rain and high winds.
    Categories
    Swim Workouts
  10. Wed., April 15

    by , April 15th, 2015 at 02:05 PM (The FAF AFAP Digest)
    I took a full two days off on Monday and Tuesday and did NOTHING. This is highly unusual for me. Can't remember the last time that happened ... But I haven't had a single hive today and am feeling a little better. Still working on catching up on some sleep.

    Today, I went to what I thought would be a heated vinyasa flow class. Instead, the instructor treated us to an Ashtanga Rocket class. I liked it so much better -- lots of handstands, forearm handstands, headstands, splits, etc. Here's a description: http://hollywoodpoweryoga.com/blog/2...is-rocket-yoga

    I've decided not to go to nationals. I'm not feeling amped to fly 2000 miles to compete right now. And Mr. Fort is having a procedure late next week after Boston. He had some bad blood work, which we hope is due to his marathon training. So I want to be here for that, and that's much more important. I will enjoy following along and seeing how my RAM teammates fare. I feel a little bad about the empty lanes in my heats since it's too late to scratch ... I wish there were more SCY meets in late May; I'd consider popping in to one. I might try to get a long course meet in before going on vacation on June 26. But, as chowmi says, long course is a big commitment.
    Categories
    Yoga
  11. Zones, Day 2

    by , April 12th, 2015 at 08:31 PM (The FAF AFAP Digest)
    I had resolved to just enjoy watching my friends race today. And I did! My Pitt swimmers swam very well, two of them having all PRs at Zones. My PV buddies had some great swims. It was so much fun hanging out with chowmi as well. And I learned that her brother has come to a couple of my practices! (She is from Pittsburgh.) She was quite speedy today and the master of good execution (and casual napping). We lament that we cannot be training partners!

    50 free, 25.5

    I decided just to swim 50 free, and I didn't have much punch for that. Given the situation, my modest goal was to go under :26. I went 25.5. Start and turn were fairly good, though I didn't take as many SDKs off the turn as I had planned. But I felt like I was staggering to the wall after that -- tired and no legs. Chowmi said there was lots of room for improvement and that is certainly true. Like Jazz, she encouraged me to focus on freestyle more. If I can go 25.5 feeling like crap on 5 days rest, I think I should be able to go under :25 again with a full taper. Right now that time is #1, but it might get bumped down a notch at nationals. I'm glad that I have times from Auburn in a few of my best events as a back up. But no taper times for me this year.

    Musings:

    But the bottom line is that I am feeling mentally and physically out of it. Between the allergic reaction, poor sleep, travel, mega antihistamines and continued hives, I'm beat. And that doesn't even account for the cumulative effect of the preceding sinus infection, ear infection and back issue. I feel like I've been doing battle for 2 months and I want out! Right now, I feel that I should cancel nationals and just rest up for a few days to allow the hives to fully abate. It's disappointing, but not the end of the world. I think all masters have to expect to have unscheduled difficulties befall them at the wrong time. That's just how it works out sometimes. And it certainly makes you appreciate the moments when all things coalesce marvelously. I will continue to mull ... but it seems unlikely that I can summon up the requisite enthusiasm for a long meet in a distant locale. And as of this am, my legs are still covered in hives. I am doing nothing today! I think once your body has an allergic reaction, it is then primed to be bothered by other allergens. With spring here, those are out in full force.

    I'm also wondering in the future about planning two major travel meets less than two weeks apart. This is probably not ideal for me. Focusing on one is probably the way to go. I miss living in PV where I could roll out of bed and go to a meet!

    I must confess to a little retail therapy yesterday after the meet. The shopping in Pittsburgh is not exactly the best. So I made a concerted effort to help the economy!


    Zone results are here:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 13th, 2015 at 01:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. Bad Timing, Zones

    by , April 11th, 2015 at 07:47 PM (The FAF AFAP Digest)
    I was still hiving whilst driving down to Zones yesterday. And I wasn't feeling great from a week of interrupted sleep from the hives and medicine. But I felt like I had to travel to Zones bc three of my swimmers were competing there. I'm so proud of them. They all had PRs today and one is likely to get her first top ten. So that was thrilling for me.

    My events didn't go so well. My 50 breast was 34.0. Half a second faster than last time and a Zones record, but .9 slower than last year. My 100 back was a non-starter. I cramped on the start. I muddled through the first 50 not kicking very hard, but my calf really seized up on the second turn and I aborted the race. Even with half ass kicks, I was still out in a fairly effortless 30.5. I didn't swim the 50 fly, which was right after. Didn't want to risk another cramp. I am disappointed about not being able to get a 100 back time this year ...

    Right now, though, I feel covered in hives again and so am loaded up in Benadryl. I'm not sure it was wise to try to compete after such a severe allergic reaction. I'm obviously not over it. At first I thought to myself that it was stupid to have rested a few days for Zones with nationals coming up. But I likely couldn't have trained hard anyway without compromising the situation further. The doctor said rest, rest, rest. Adding to the stress was some bad news about Mr Forts recent blood tests. He needs to see a urologist and hematologist. And he is supposed to run Boston next weekend.

    I thought about just driving home. But I'm here and my swimmers are here. Right now, I just plan to swim 50 free tomorrow. Maybe 100 fly. But honestly my heart is just not in it. At this juncture, I'm thinking of pulling the plug on nationals. I don't want to get all the way there and not feel amped to compete. And I don't right now; I'm a little deflated. It's been a hard couple months, and I feel worn down. As I told Water Rat once, and it resonated with him, I'm not a wind up monkey that can perform on cue. I'll see how I feel tomorrow and think about it for a couple days. It's not the end of the world, just a lot of bad timing.

    Updated April 11th, 2015 at 09:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  13. Thursday, April 9

    by , April 9th, 2015 at 06:19 PM (The FAF AFAP Digest)
    I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
    Categories
    Swim Workouts
  14. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Categories
    Swim Workouts
  15. Tuesday, April 7

    by , April 7th, 2015 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    650 various
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    10 x 25
    odds = fly w/fins @ 100 pace
    evens = EZ
    100 EZ
    2 x backstroke starts @ 100 pace to 15m cruise back
    100 EZ
    3 x forward starts, cruise back
    150 EZ
    5 x 50 smooth free
    100 EZ

    Total: 2000


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

    I would have liked to stay in the water longer. It's the only place I'm not itchy. I'm contemplating an ice bath. Good to zap the lactic acid from the legs and good for the hives. I am just really hoping this goes away by the weekend ... Edit: The ice bath did wonders for my legs and butt! Yay!

    I also spent a half hour stretching and doing my RC exercises.

    Updated April 7th, 2015 at 07:39 PM by The Fortress

    Categories
    Swim Workouts
  16. Allergic Reaction, Monday, April 6

    by , April 6th, 2015 at 01:19 PM (The FAF AFAP Digest)
    Continuing my streak of bad luck, I had an allergic reaction starting yesterday afternoon. Hives everywhere. I'm sure I looked much worse than Stewart with his shingles. I have no idea what caused it, though I have read that infections and antibiotics can ... I mega dosed benadryl last night and fell asleep. But then I woke at 5:00 am and was miserable. I had Mr. Fort take me to urgent care when it opened at 8. They said I had a bad systemic allergic reaction. They gave me a prednisone injection and a benadryl injection. My skin seems to be calming down a tad, but I've read it can take a few days. I also read that swimming in cool chlorinated water may have a calming effect. So I dragged myself off to LA Fitness for a brief swim. (Hives aren't contagious.)

    Swim/SCY/Solo @ LA Fitness

    650 various
    100 scull
    100 fly drills
    6 x 50 burst + cruise
    50 EZ
    20 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    4 x 50 cruise

    Total: 2400


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

    The chlorine did seem to have calming effect. I just hope these go away fast. Zones is in 5 days ...

    Psych sheets for Zones (521 swimmers) are up: http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 6th, 2015 at 02:32 PM by The Fortress

    Categories
    Swim Workouts
  17. Sunday, April 5

    by , April 5th, 2015 at 02:55 PM (The FAF AFAP Digest)
    1800 EZ @ LA Fitness

    30 minutes RC & stretching


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

    Hope everyone is having a rest weekend!

    Mr Fort and I exchanged massages last night. I had him work on my calves, forearms and lower back. Ouchy, it was a little painful.
    Categories
    Swim Workouts
  18. Sat., April 4

    by , April 4th, 2015 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Today I was lucky to get to swim with two of my masters swimmers, Lindsay and Kathy. They're both tapering a bit for Colonies/Y Champs, so we could mostly do the same things. The pool was set up long course again, much to my chagrin. I think long course is sneaky and can make you unduly tired.

    Warm up:

    500 various
    8 x 50 @ 1:10
    -- I did a variety of stuff with some 25 m shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:30
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x 50 @ 100 pace + 200 EZ
    -- I did fly w/fins and went 29s, same as the 5 I did the day before.

    Total: 2450 m


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

    My calves were cramping during this workout again, same as yesterday. I need to hit the foam roller. Tomorrow, I'm going to do a completely easy recovery swim. Then I'll just rest for 5 days for Zones. I'm getting a massage tomorrow too!

    The ears don't really hurt anymore, but they still feel clogged.

    The nationals timeline is out. I have good rest between my events and a sleep in on Saturday. The only crunch is the back to back mixed medley relay and 50 fly. I will only have a few heats of rest. At least I already have a solid 50 fly time this year!

    Updated April 4th, 2015 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  19. Friday, April 3

    by , April 3rd, 2015 at 03:25 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

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

    Main sets:

    6 x 50 burst + cruise @ 1:15

    5 rounds:
    50 fly w/fins @ 100 pace @ 1:00 (these felt like 75s)
    50 EZ @ 2:00

    150 EZ

    4 rounds:
    50 back or breast @ 100 pace @ 1:00
    50 EZ @ 2:00

    100 EZ

    10 x 50
    odds = 50 smooth free w/paddles @ 1:00
    evens = backstroke kick @ 1:15
    100 EZ

    2 x
    2 x 50 w/fins, UW SDK for 35 meters + 15 EZ @ 1:30
    1 x 50 EZ


    Total: 3150 m


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

    I wasn't really prepared for the pool to be set up long course meters. I had wanted to work on starts. Oh well. I didn't have a great night's sleep and felt tired in the water. And my back is still sore. I'm a veritable wreck!

    Colonies Zones is up to 452 entries. Right now, I only plan on 2 events per day (though I'm entered in 3 per day). I'd like to get some racing in without exhausting myself that close to nationals.
    Categories
    Swim Workouts
  20. Wednesday, April 1

    by , April 1st, 2015 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    2 x
    4 x 25 fly w/fins @ 100 pace @ :5 rest
    1 x 100 EZ

    4 x
    4 x 25 fly w/fins @ 100 pace @ :30
    1 x 50 EZ

    150 EZ

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

    2 x (50 AFAP 50 free w/fins + 150 EZ)
    -- 22 flat and 22 low (bad turns)
    -- I wanted to do more 50s, but I just hit a wall here

    10 x 25 SDK to 15m + cruise @ :30
    100 EZ

    Total: 3250

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

    This was my 7th workout in a row while muddling through the ear infection. I felt very beat toward the end. I am going to take tomorrow off and just stretch/do yoga. My ears do feel better. My back, however, feels worse after I tried to use a lacrosse massage ball on it. I think I just inflamed it more. It doesn't bother me when I'm swimming though.

    I have decided that I'm done with weights until nationals. I took four weeks off in 2013 before nationals, and it was my best meet ever. I haven't had a very good training season this year, so it's probably not comparable. But I still want to lay off now bc of my back.
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