The FAF AFAP Digest

Drylands

RC/scap ex
kneeling ab crunches, 120 x 4 x 15
push press, 50 x 3 x 8
explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
seated row negatives, 90 x 3 x 8
deadlift, 95 x 3 x 8
extreme angle step ups w/bar, 30 x 3 x 10
cable twist w/yoga ball, 25 x 2 x 12 each side
altitude drops, 10

Stretching, 20 minutes


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Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x 50 fly drills
50 EZ

Main Sets:

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

4 x (broken AFAP 50s + 150 EZ) @ 5:00
-- first 2 broken for :5, second 2 broken for :10
dolphin kick w/fins & board, 23
back w/fins, no push no SDK, 25
dolphin kick w/fins & board, 22
back w/fins, no push no SDK, 25

100 EZ

2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
-- 1 dolphin, 1 flutter, 34s

6 x 25 w/chute & paddles
150 EZ

Total: 2750


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

Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.

Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 fly drills
50 EZ

Main Sets:

6 x 25 burst + cruise
100 EZ

8 x (25 AFAP + 75 EZ) @ 3:00
-- 6 dolphin kick w/board & fins, 2 backstroke
100 EZ

10 x 50 w/paddles @ 1:00
odds = DPS free
evens = DPS back
150 EZ

Total: 2650


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

Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.

I'm still pretty under the weather, but managed a couple baby workouts.

Saturday: Swim/SCY @ Pitt

600 various
100 scull

-- did a couple sets with one of my swimmers

8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
50 EZ

30 x 25 @ 100 pace @ :40
-- Josh did free, I did back w/fins
-- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

300 EZ

4 x 50 DPS free
50 EZ

Total: 2450


Sunday: Drylands

Starting over yet again ... Had to rest a lot between exercises

RC/scap ex, 15 min
explosive leg press, 175 x 3 x 15
HS hi row, 140 x 4 x 6
tricep press, 70 x 3 x 12
gobet let squat, 60 x 3 x 8
good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
russian twist w/plate on incline bench, 25 x 2 x 20


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

Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.

I was still too sick to swim yesterday. The crud still has a firm hold on my chest. I've read that asthma and allergies make you more susceptible to serious colds. This seems very true in my case. I rarely get an annoying cold; I always get a serious debilitating one. So I've missed an entire week of workouts, and I'm not at all near 100%. Such a frustrating year. Just when I was making some forward progress, I get nailed. I've also only gotten in one weights session in the last month with resting for meets and this gunk. I can tell I've lost a few pounds and some muscle mass. This summer, even though I won't be as focused on swimming or competing, I'm going to try to be very consistent about strength training. I'm hoping I can get some decent training in in the next 5 1/2 weeks before the Buffalo meet on June 7.

Today, I just did 2000 EZ. I felt terrible in the water and weak as a kitten.

The cold I started getting turned very ugly and seems to have devolved into bronchitis. I've been out of the water for 5 days and don't think I'll be able to train with some intensity for awhile. Given this, I'm about 95% sure I'm scratching Canadian Nationals. I won't really have had a good period of training after resting for my last two meets. I had been hoping for about 4 1/2 weeks of solid training. Without that, I just won't be in shape to do 100s at a multi day meet and it doesn't seem worth the time and expense. Disappointing. I may try to reboot and do 50s at a long course meet in Buffalo on June 7 instead.

Cough cough.

Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 fly drills
50 EZ
4 x 25 burst + cruise @ :45
50 EZ

Main sets:

30 x 25 @ 100 pace
-- 50 EZ after each set of 10 for air
-- first 10: free, 6 SDKs, 14s @ :40
-- second 10: back w/fins, only 5 SDKs, 13s @ :35
-- third set of 10: breast w/fins, 14s @ :35
200 EZ

30 x 25 kick w/fins & board @ 100 pace @ :35
-- made them all, 12s
-- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
200 EZ

Total: 3050


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

Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
8 x 25 shooters w/fins @ :45
50 EZ
4 x 25 burst + cruise @ 1:00
100 EZ

Main sets:

30 x 25 breast w/fins @ 100 pace @ :40
-- aimed to hold 14s
-- missed on #12, but just took an extra :40 rest
250 EZ

20 x 25 back w/fins @ 100 pace @ :40
-- only took 5 kicks to use the arms more
-- aimed for 13s
-- made them
-- should do these on :35
-- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet
100 EZ

Total: 2750


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

I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow.

Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.

Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

Drylands:

RC/scap ex (I've been doing these daily since the shoulder problem started)
kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
explosive leg extension, 90 x 3 x 15
seated row negatives, 80 x 3 x 8
goblet squats, 50 x 1 x 8, 60 x 2 x 8
good mornings, 65 x 1 x 8, 75 x 2 x 8
altitude drops, 8
standing broad jumps, 5


Swim/SCY/Solo @ Pitt

Warm up:

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

Main sets:

On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

16 x 50 @ :45
-- every 4th one fast @ 200 pace
-- 27-28s
-- this felt like such short rest
50 EZ

12 x 50 @ :50
-- every 3rd one fast @ 200 pace
-- held 27s on all of them
50 EZ

8 x 50 @ 1:00
-- every other one fast @ 200 pace
-- 27-28s
50 EZ

4 x 50 all at 200 pace @ 1:10
-- held 27s, one was 26
250 EZ

Total: 3400


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The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.

Monday:

2200 EZ

Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
3 x 50 scull
3 x 50 fly drills
4 x 25 shooters w/fins
50 EZ

Main sets:

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

4 x (25 AFAP + 75 EZ) @ 2:30
50 EZ

2 rounds:
4 x 50 w/fins @ 100 pace @ 1:15, right into
4 x 25 kick w/fins @ 100 pace (12s)
100 EZ
R1 = backstroke, holding 26
R2 = breast, holding 30, one was 29

100 EZ

30 x 25 backstroke w/fins @ 100 pace @ :40
-- trying to hold 12s, SDK to 15 m
-- missed #3 right off the bat but kept going as is the protocol
-- missed # 17, skipped #18
-- cramped on #25 and skipped that one then kept going
-- the last 10 felt pretty hard after the previous set
-- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout

250 EZ

Total: 3650


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

Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work.

Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm

Does anyone know whether you can use a split request at a Canadian meet?

I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training?

I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.

I left Thursday for VA with Lil Fort in tow. Unfortunately, the trip did not start off well. I couldn't fall asleep Thursday at our friends house and then their huge dog busted down my door and hopped on my bed at 6:30 am. I couldn't fall back asleep and felt like a zombie all day Friday. I promptly checked myself into a hotel for the next couple nights. Slept great Friday night, but not Saturday night. I wish I were a more talented sleeper because lack of sleep effects my racing.

Anyhoo, I had a fabulously fun time at Zones despite those bumps. It was really fun to have my Team Pitt swimmers there with me and they all swam very well. I give Saturday an A, Sunday a B-.

Saturday:

50 back, mixed 45+200 medley relay, 1st, 27.20 (split request), Zones record

Was I ever happy to see this time! After my blech 50 back at Albatross, I wasn't sure what to expect. I was really just hoping to slide under 28. But this time I had a very good start and turn -- and from an end lane! This is only .16 hundredths off my NR set in Indy last year when I was on fire. So I was super super happy.

50 fly, 25.96, 1st

I was also thrilled with this time, which is a half second improvement from the Sprint Classic. I felt like I had a very good start, turn and UWs. My breakouts were not as bad as usual. The only glitch was that I had to glide into the finish. Without that glide, I might have matched the 25.7 I did in Indy (and in that race I nailed my finish). At this point, I felt like my meet was made with huge times in my two best events.

50 free on womens 200 free relay, 25.1 leadoff

I only had 5 heats of rest after my 50 fly, not nearly enough rest. So I guess 25.1 is pretty good considering that. If I had had another 30 minutes of rest, I feel like I would have been under 25. I also had a sub-par breakout on my second length.

We went out for a team dinner after this (A for fun) I was hoping for another good night's sleep but it was not to be. I tossed and turned woke up early and tired (C- for sleep). My legs were more tired than usual as well. I think this is where doing the Columbus meet the weekend before might have effected me too.


Sunday:

100 IM, 1:04.6, Zones record

Well, this was pretty disappointing. I really think I should have been a 1:03. I might have stayed UW too much the first 50 and then I had a mishap on my breast to free turn. I had a major glide into the wall and then my foot slipped on the stainless steel wall at that end. I went into the wall even with my buddy Mollie and came out a half a body length behind. So far, this is the fastest time in the nation, but I suspect it might get knocked down a notch or two at nationals.

50 free, mixed 45+ 200 free relay, 25.2 leadoff, 1st

Again, I only had 5-6 heats of rest after the 100 IM, not enough to rip off a really good time. I didn't think this one through. What I should have done was skip the relay and do the individual 50 free. Then I would have had more rest. But who knows, I was pretty tired by this point in the meet.

100 fly, 1:02.8

After the 50 free, I announced I was scratching this event. Stick a fork in me, I was done. And since I don't train for this event at all, I was slightly worried about finishing it legally. Historically, the last half length has always been soooo difficult. Then, about 10 minutes before the event, I uncharacteristically decided to swim it for a top ten (again, channelling chowmi). I tried to loaf, loaf, loaf the first three lengths. I sort of coffee breaked the last turn, but did not die on the last length! After finishing, I was not nearly as tired as usual from this event and, in retrospect, wish I had picked it up on the third length. Oh well, at least this gives me some confidence to try the 100 in SCM again. And right now, it's the fastest time in the nation, though I suspect it will get knocked down a notch or two at nationals. One season, I feel like I should focus on this event. It was my best event as a kid and I know I can go much faster than this (last year I was only .7 off the NR). Untapped potential, it's just a matter of whether my shoulder could take the training.


50 fly, womens 45+ 200 medley relay, 1st, 26.2

I wish there was a break between individual events and relays at this meet ... Again, I only had 5 heats of rest after 100 fly before the relay. I guess I didn't leave it all in the water in the 100 fly because I popped off a 26.2 split with a very safe start.


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


Another Zones in the books. On the whole, I'm happy with it, especially considering I've been rehabbing my shoulder the last couple weeks. I wish my 100s had been faster. But I find those respond better too a real taper and more rest. I didn't have a classic taper this year, just rested a bit for each meet. Mostly, I'm proud of myself -- in this year where I've been struggling and only training decently since January -- that I swam all 9 sprint events. I showed up. And I feel like I have at least some of my mojo back.

The results from the Columbus meet have now been added back to the data base, so I was able to check my splits from my events there. My 100 breast I was out fast in a 33.9 (with a fantastic start) and I felt like it was controlled speed. That suggests to me that I could have gone faster than the 33.1 that I posted in the 50 breast last fall if I had had a chance to swim it again. My 100 back, which I didn't have much rest for after the 100 breast, was split 30.6/32.1. That's practically an even split with my start. I took it out conservatively (1.3 seconds slower than Nats last year). That suggests to me that I could easily have gone a second faster with more rest or if that had been my first event.

In other good news, Lil Fort raced in a 5K this weekend and won the womens division. This was her first race since the move. She stopped running for the first 4 months of our move. I'm just grateful that she is getting back in the groove. It's been very hard on me seeing her so unhappy with the move.

Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet.

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

Zones psych sheets, timeline, results: http://www.patriotmasters.org/ColoniesZone2014.htm

Swim/SCY/Solo

600 various
100 scull
4 x 50 fly drills
100 power kick
50 EZ
2 x 50 double shooter + 50 EZ
2 x 50 burst + cruise
50 EZ
2 x (25 AFAP + 125 EZ)
100 DPS backstroke

Total: 1800


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

Felt pretty slaggy from yesterday's massage, but that's to be expected.

I registered for Canadian Nationals today. Still not 100% sure I'm going, but didn't want to get bumped by the 1000 person limit. I entered the max of 7 events. Probably won't swim all of them. 50 breast/100 back and 100 IM are all on Sunday. So that would be a tough day. I'm assuming they do split requests in Canada too ...


Event# 5 Women's 50 Backstroke 00:31.40
Event# 13 Women's 50 Butterfly 00:29.60
Event# 15 Women's 100 Breaststroke 01:22.00
Event# 23 Women's 100 Freestyle 01:05.00 (split request)
Event# 29 Women's 50 Breaststroke 00:36.80
Event# 31 Women's 100 Backstroke 01:11.00
Event# 39 Women's 100 Individual Medley 01:12.50


I was also very happy and surprised to be named a runner up for World Masters Swimmer of the Year. It definitely wasn't one of my best years in meters (only swam 7 events), but I did grab a couple WRs. Here's the list:

Top 12: Women—Erika Braun, USA, 40-44; Olga Kokorina, RUS,90-94; yoshiko Osaki, JPN, 75-79; Rita Simonton, USA, 95-99;Laura Val, USA, 60-64; Jenny Whiteley, AUS, 55-59. Men—RichardBurns, USA, 70-74; George corones, AUS, 95-99; David Guthrie,USA, 50-54; Willard Lamb, USA, 90-94; Tim Shead, USA, 60-64;Steve West, USA, 40-44.


Runners-Up: Women—Jill Hernandez, USA, 50-54; Noriko Inada,JPN, 25-29; Leslie Livingston, USA, 50-54; Eliane Pellis, BEL, 80-84; Jean Troy, USA, 85-89; Diann Uustal, USA, 65-69. Men—Rickcolella, USA, 60-64; Alberto Montini, ITA, 45-49; Adam Ritter,USA, 25-29; Shigehisa Sekikawa, JPN, 80-84; Robert Strand, USA,65-69; Stev Theloke, GER, 35-39.

Swim/SCY/Solo @ Pitt

600 various
100 scull
100 fly drills
4 x 50 burst + cruise @ 1:30
50 EZ
10 x 25
odds = 100 pace @ :30
evens = EZ @ :45
100 EZ
2 x (25 AFAP + 125 EZ)
6 x 50 DPS free and back
50 EZ

Total: 2050


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

Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.

Final Zones line up:

Sat:
50 back, leading off mixed 200 medley relay
50 fly
50 free, leading off womens 200 free relay

Sun:
100 IM
50 free, leading off mixed 200 free relay
100 fly
50 fly in womens 200 medley relay

Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.

If anyone is interested, here are the results from the Dixie Zones: http://triangleaquatics.org/Events/E...nt=Mar29-30-14. A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.

On Friday night, I travelled over to Columbus for a meet at Ohio State University. What a sweet pool that is -- deep, cold, clear and with wide lanes. I especially appreciated the wide lanes since it was a mixed gender meet. I was with one of my Pitt swimmers who was swimming in her first masters meet (she did great), so I had some company. The meet ran a bit faster than predicted and I was grateful for a couple 10 minute breaks. On the whole, I am really happen with how things went with 3 days of hard rest.

100 breast, 1:13.4, PR

I hadn't swum this event in over a year. My last attempt was a 1:15.0, so I was hoping to slide under that that time. Imagine my shock and happiness when I saw a 1:13 on the board. The race went well. I had a great start, though turns were a bit glidey. I guess those USRPT sets worked! I think there's only one swimmer in my age group (a real breaststroker) who can beat this time, so it should hold up well. I wish I had another crack at the 50 breast this season, but it doesn't fit into my Zones lineup.


100 back, 1:02.6

I had maybe 45 minutes rest and could have used more. The race went pretty well. I wish I could have taken a couple more kicks off the wall on the third and fourth length. But my UWs are not where I want them to be right now. Still, a 1:02 without a full taper and big meet vibe is a very solid time for me and I'm happy with it.


100 free, 58.3

Ok, admit it. No one thought I would swim all three 100s. And in less than 3 hours no less! I was pretty dead after my 100 back. I definitely do not train to compete in 3 x 100s in less than 3 hours. I've never done that before. In fact, it's an extremely rare occurrence when I swim 2 x 100s in one day at a meet. But I decided to give it whirl. My plan was kick to the 15 m mark, go easy speed for the first three lengths and sprint the final length. While that was a good plan, when I got to the last length, I had nothing and felt like I staggered to the finish. I think I should be a full second faster in this event. But that wasn't going to happen under these circumstances. This is my worst and least favorite sprint event, so I'm glad I got it out of the way and I can cross it off my Zones event list. This is about the same time I swam at Zones last year (when I missed a wall), and should make top ten (channeling chowmi here).


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

Just did an easy recovery swim today (1800) . Feeling pretty sore, though happily my shoulder seems no worse than it was pre-meet. The constant rehab exercises and icing seem to be helping somewhat.

There are now 563 swimmers entered in Zones.

Swam around 1400 with a few bursts today. My shoulder is still achey. My masseuse said I have an inflamed infraspinatus and that seems about right. Whenever I have shoulder issues, it's the same spot. Not sure what brought it on, possibly a lapse in doing my RC/scap exercises. Argh. Hate going into meets in pain. Hope it's better before Zones.

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 fly drills
4 x 25 power kick w/fins, 20 y UW @ :30
50 EZ

Main sets:

6 x 25 burst + cruise @ 1:00
100 EZ
1 x 30 burst + cruise backstroke @ 100 pace from the blocks, working on gliding before starting to kick

2 x (25 AFAP + 75 EZ)

1 x broken AFAP 50 breast w/fins (25)
100 EZ

20 x 25
odds = backstroke @ 100 pace @ :30
evens = EZ @ :45
100 EZ

4 x 25 free w/fins @ 100 pace @ :30 (11s)
100 EZ

Total: 2325



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

Going to really shut it down the next few days for the Columbus meet on Saturday. I'm entered in 100 breast, 100 back and 100 free. Will probably just swim the first two. That will be a hard workout and then I'll keep resting for Zones the following weekend. I entered:

Swim Meet Events

Event Number	Gender	Distance	Stroke	Time	Date
5	Female	100 SCY	Free	0:59.00	04/05/2014
23	Female	50 SCY	Fly	0:26.40	04/05/2014
33	Female	100 SCY	IM	1:03.50	04/06/2014
51	Female	100 SCY	Fly	1:03.50	04/06/2014

I will also swim the mixed 200 medley relay (back leadoff for a 50 time), womens 200 free relay (leadoff for a 50 free time (though I already have a decent time this year from the Sprint Classic)), mixed 200 free relay and the womens 200 medley relay. That's four events a day, quite a lot for me. The only one I'm a bit concerned about is 100 fly bc of the shoulder. Fortunately, it feels a tad better today. Getting a massage tomorrow and that should help too.

There are 447 swimmers signed up for Zones with a few days left to enter. This is less than last year; I hope more people enter at the last minute.

Swim/SCY/Solo

Warm up:

600 various
100 scull
4 x 50 fly drills

Main Sets:

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

1 x AFAP 50 breast from the blocks + 150 EZ
-- 34 high-35 flat

5 x 25 AFAP kick + 50 EZ @ 2:00
75 EZ

1 x 25 AFAP swim + 75 EZ

12 x 25 shooter w/fins to 20y @ :40
150 EZ

Total: 2450

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


Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.

Swim/SCY/Solo

Warm up:

600 various
100 scull
4 x 50 fly drills
8 x 25 shooters w/fins @ :45
100 EZ

Main sets:

8 x 25 burst + cruise
100 EZ

30 x 25 breast w/fins @ :40
-- made them all
-- some were faster than my 100 fin pace, so probably need to drop the interval
200 EZ

20 x 25 backstroke kick w/fins @ :35
-- missed #6, skipped #7, made the rest
200 EZ

4 x 50
-- tried to go 100 pace, but cramped on every one and had to cruise

4-5 starts off the blocks working on gliding
50 EZ

1 x 50 breast @ 100 pace
100 EZ

Total: 3550


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

Didn't feel great when I got in, but it went ok. Off to dinner with friends. Shoulder still really sore.

Swim/SCY/Solo @ Pitt

Warm up:

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

Main sets:

4 x 25 burst SDK + cruise @ 1:00
50 EZ
4 x 30 burst + cruise from the blocks
-- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length.
100 EZ

4 x (25 AFAP from the blocks + 25 EZ)
2 x free (11s), 2 x breast (14 highs)
100 EZ

10 x 25 AFAP SDK to 15 m + cruise @ :40
-- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10.
100 EZ

4 x (50 AFAP w/fins + 100 EZ) @ 4:00
2 x breast (26, 27 flat)
2 x kick w/board (24s)

2 x (broken AFAP 100 kicks w/fins + 200 EZ)
backstroke, 43
dolphin w/board, 44

Total: 3000


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

The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work.

I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends.

Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.