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  1. Mon Feb 1

    by , February 1st, 2016 at 08:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 single arm fly
    5 x (50 double shooters w/open turn + 50 EZ)
    50 EZ

    Main sets:

    modified USRPT set with built in misses:
    28 x 25 fly w/fins done as:
    16 x 25 fly @ 100 pace @ :45
    :45 rest
    8 x 25 fly @ 100 pace @ :45
    :45 rest
    4 x 25 fly @ 100 pace @ :45

    250 EZ

    core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
    -- this is pretty tough on the lower back, buoy makes it harder
    125 EZ

    8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
    175 EZ

    Total: 3400


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


    Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

    The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

    Updated February 1st, 2016 at 11:31 PM by The Fortress

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  2. Thursdayi Dec 31

    by , January 1st, 2016 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


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

    Main sets:

    4 x 25 burst + cruise, 50 EZ
    4 x 25 stroke rate drills, 50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- the pool was packed and I was splitting a lane so I opted for
    -- 2 breast, 6 flutter kick (no fins)
    -- I couldn't see my times bc the clocks were not synched
    -- my flutter kick is much worse than my dolphin kick, so probably should work on it more
    100 EZ

    Jim & Bill arrived at this point, so I swam one set with them and then went back to sprinty things.

    10 x 50 @ 1:00
    -- I did 2 x (4 x 50 DPS w/paddles + 1 x 50 EZ)

    6 x 25 power kick w/drag sox (Bill tried some with me)
    6 x 25 shooters w/drag sox & fins
    150 EZ

    8 x 25 w/paddles, fins & parachute
    150 EZ

    Total: 3400


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


    It was a mob scene at the pool yesterday. There were only three lanes for lap swim with 50+ kids in the other three lanes -- my worst nightmare. But I managed to split a lane or share with Jim & Bill for the most part. I'm pretty tired from that effort so will pass on the pool mob scene today.

    I failed at staying up until midnight last night, despite a gaggle of loud girls at our house for a sleepover. Mr. Fort and I re-watched the two latest Star Trek movies to continue our debate over which series is better -- Star Wars or Star Trek.

    Updated January 1st, 2016 at 04:45 PM by The Fortress

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  3. Dec 24-27

    by , December 27th, 2015 at 04:24 PM (The FAF AFAP Digest)

    Thursday Drylands:


    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward


    Friday: off


    Saturday:

    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


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


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 10:24 PM by The Fortress

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  4. Mon-Tues Dec 14-15

    by , December 16th, 2015 at 12:16 PM (The FAF AFAP Digest)
    Monday:

    2100 EZ @ LA Fitness


    Tuesday:

    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 100
    standing ab wheel roll outs, 8
    russian twists on incline bench, 25 x x 15
    bulgarians in a streamline position, 3 x 10 each leg
    face pulls, 50 x 3 x 15
    good mornings, 65 x 3 x 6
    extreme angle squat, 4:00
    hip abductors, 110 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 10

    1800 EZ afterward


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


    Despite sleeping a lot the last couple nights, I still feel pretty tired. Tired but wired. I guess that's par for the course for a multi-day meet. I did get back to the gym for a very light ease back in kind of workout. Inspired by swimdoc, going forward, I may try to add some dedicated TRX core work on off days from the gym. But not today. Still too bushed. Though I will head out to Pitt tonight. I am anxious to get back to real training. I feel like I gained ten pounds from my couch sojourn!

    I was bummed to wake up to a crashed over xmas tree with tons of smashed ornaments. Argh! Must have been the damn cat.

    But the good news is that, thanks to Stewart's emails, the meet directors did find our time from the mixed 200 free relay and added it to the results.

    Updated December 16th, 2015 at 01:26 PM by The Fortress

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  5. Sat Dec 5

    by , December 5th, 2015 at 06:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


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


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 09:35 PM by The Fortress

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  6. Wed Nov 25

    by , November 26th, 2015 at 10:09 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    200 kick
    100 scull
    5 x 50 free w/paddles & fins @ :50
    4 x 50 IM drill w/fins @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    1 x 100 @ 1:45 (only 50s for me)
    2 x 25 fast power kick @ :45
    1 x 75 @ 1:30
    3 x 25 fast power kick @ :45
    1 x 50 @ 1:15
    4 x 25 fast power kick @ :45
    1 x 100 EZ

    R1 = fly, R2 = back, R3 = breast, R4 = free

    R1 = Everyone in level 2 used fins. I did the 75 single arm fly.
    R3 = I tried to go 100 pace on breast. Went 37s on the 50s. Really hard to do the power kicks afterward.
    R4 = I used fins. On the 100/75/50 frees, I did 25 AFAP and then EZ.

    3 x (25 AFAP breast + 25 EZ)
    100 EZ

    Total: 3250


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


    That was a long main set last night. It ended up being more aerobic work than I would normally do. In total, there were 36 power kicks. Even for me, that's a bunch. I did them all @ 100 pace. I mostly alternated back and belly power kicks, but probably did more kicks on my back as I tired.

    I also did 40 minutes of stretching/yoga/foam rolling before practice.

    Happy Thanksgiving everyone!

    Updated November 26th, 2015 at 11:32 AM by The Fortress

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  7. Friday Nov 6

    by , November 6th, 2015 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 50 free w/paddles, gentle descend @ 1:00
    50 EZ

    Main sets:

    2 x
    30 x 25 @ 100ish pace @ :40
    -- 1 round dolphin kick w/board, 1 round breast w/fins
    250 EZ

    8 x 25 AFAP flutter kick + 75 EZ @ 2:30
    150 EZ

    Total: 3900


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


    I was pretty sore from the gym today, so didn't even attempt fly. And can't really do back well at LA Fitness bc it's so shallow and no flags. Not sure where I got the energy do the AFAP flutter kicks at the end, but managed it. Off to Hershey momentarily.

    Updated November 6th, 2015 at 06:18 PM by The Fortress

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  8. Broken, May 18

    by , May 18th, 2015 at 09:00 PM (The FAF AFAP Digest)
    I went to yoga and did a lot of landscaping over the weekend. Unfortunately, while planting on an incline, I slipped and smashed the little finger of the right hand into a stone wall. It's broken and dislocated. The doc said that I couldn't swim at all if it hurt and I needed to tape it up before swimming. I will give that a go tomorrow. Good grief, it's been a relentlessly trying year, which started with an RC tear. I really hope next year is better ...
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  9. Auburn Meet, Feb. 7-8

    by , February 9th, 2015 at 11:42 AM (The FAF AFAP Digest)
    I vaguely remembered what a hassle it was to get to Auburn. But I got a nice dose of it this weekend. On the way down Friday, I left my house at 2:15 and got to my hotel at almost midnight with plane delays/problems. So didn't get to sleep until the wee hours.

    Day 1:

    Started the day by looking at the heat sheets and seeing that, although I was the fastest woman in my events, I was in lane 8 for all of them. A bit disappointing and, I think, unfair. Especially for all guy heats of the 50 fly where there is significant turbulence. Anyhoo, here's how it went:

    100 IM, 1:04.9

    Pretty solid time. I just wanted to get under 1:05. I didn't have a very good start bc the starter had us relax twice. My splits were almost identical to the 1:04 that I swam at Zones last year. I just felt like I had nothing left on the free leg.

    100 breast, scratch

    I was beat after the IM and didn't have enough rest before this event. I realized that I should have sandbagged the IM and I would have had another half hour rest. There was already an outrageous amount of male sandbagging going on, so I would have fit right in. Poor meet management by me ... I haven't sandbagged in so long, I apparently have forgotten how! Note to self to relearn this skill. In any event, I knew I could swim this event at zones anyway.

    50 fly, 26.3

    This is a good in season time for me, especially not having raced in 10 months. I had a great start and a poor second breakout. My stroke still feels off. But still, very solid time. I think I remember going a 26.4 at my last Sprint Classic before dropping time at zones last season.


    Day 2:

    50 back, 27.7

    A very solid time, though technically messy. The starter held us a long time and I felt like I didn't have the cleanest start. I jammed the turn a bit and was too deep on the second length, causing a sub par breakout. Still, I feel like anytime I'm under 28, it's a very good swim.

    50 breast, 34.5

    Disaster. I was wearing a new pair of Arena goggles and they broke apart on the dive. These googles fit like a dream, but they snap together at the eyepiece and thus are a bit risky I guess. Anyway, I couldn't see much during the race and lost a contact. So the resulting time was quite slow and I won't race in those goggles again. I was disappointed to end the meet on a bad note.


    I thought I had plenty of time to catch my flight, leaving immediately after the 50 breast. But I forget that there was a time change between AL and Columbus GA, so I just missed my flight. It's a very small airport, and I could easily have run to the gate and made it. But there was no one there to issue me a boarding pass. The airport was deserted. I finally found a security guard who advised me to take a shuttle to Atlanta. So I took a taxi to the shuttle service and made their 4:15 shuttle by 5 minutes. I got home around 10. I dunno, that was a lot of traveling for just a few events. But as a lazy sprinter, I don't swim many events anyway. With the exception of breast, I threw down a few solid times even from the dreaded end lanes.

    I did get to re-meet bloggers Ellen and Celeste. That was a treat!

    Updated February 9th, 2015 at 03:47 PM by The Fortress

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  10. Rusty, Friday-Sunday, Dec. 5-7

    by , December 8th, 2014 at 11:31 AM (The FAF AFAP Digest)

    Friday:


    Swam at Sewickley with Fort Son. Did around 2200 with some bursts and 100 pace 25s.


    Sunday: Y meet at Sewickley

    25 back: 12.9


    I flat backed the start a little -- couldn't do my usual start bc the pool was too shallow. This is the same time I went last year in the event.

    50 breast: 34.6

    Pretty slow. I had a terrible start on this one which definitely cost me some tents. After doing a couple great starts in warm up, on this one I went in with my hands about 6 inches apart. Not a good way to start a race.

    25 fly: 12.4

    I went a 12.3 last year at a Y meet, so this is pretty consistent. However, the 6 strokes of fly that I took felt ghastly. I haven't done any sprint fly since the first part of August. I felt like I had no pop and could barely turn over my arms. I probably should be doing some more stretching and yoga and not take my flexibility for granted.


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


    At least I'm back racing after an 8 month hiatus. I guess it's not surprising that, having done little actual swimming during that time, the swimming portions of my race feel really off.

    The meet was quite fun though. My Sewy buddies were there of course, and Jim swam a nice 200 fly. 4 of my Pitt swimmers were there too, all swimming very well.

    Updated December 8th, 2014 at 01:28 PM by The Fortress

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  11. Monday, Sept 8

    by , September 9th, 2014 at 10:44 AM (The FAF AFAP Digest)
    Drylands:

    RC/bicep rehab ex
    russian twists on incline w/plate, 25 x 3 x 25
    saxon side bends w/DB, 15 x 3 x 15
    -- I think I did these wrong. I had my feet together and I they are supposed to be shoulder width apart.
    leaning camels w/plate, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    push up crunches w/med ball overhead on yoga ball, 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    standing ab crunches, 80 x 3 x 15


    Swim/SCY/Solo

    Just did a little recoveryish workout before I coached at Pitt:

    600 various
    4 x (25 shooter + 25 EZ w/fins)
    10 X 25 1 breath free w/fins @ :30
    50 EZ
    30 x 25, SDK to 15 meters then cruise @ :45
    -- took a break part way through to get water
    100 EZ

    Total: 1950


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

    Made it to the gym yesterday. I tried to avoid doing any quad exercises to give the strain a break. It feels better after some painful foam rolling. So I did a lot more core work than usual. I am sore from the saxon side bends. That is one difficult and humbling exercise. Off for a shortish swim soon and then my appointment with Dr. Bradley.

    Updated September 9th, 2014 at 11:26 AM by The Fortress

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  12. Sunday, Sept 7

    by , September 8th, 2014 at 11:40 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Swam with Jim, Mark/Water Rat and John today. Jim has decided that kicking is his "new frontier," and so we had a kick centric workout.

    Warm up:

    600 various

    Main sets:

    40 x 25 kick done as:
    5 x (4 x 25 kick, IM order) @ :40
    1:30 rest
    4 x (5 x 25 kick, 1 round of each stroke) @ :45
    -- pick up the tempo
    100 EZ

    -- I was kicking next to Mark on this set. He made me feel like I was going backward on breaststroke kick! The fly and back kicks were all done 15 m UW. This is a pretty decent way to do a 1000 yard kick set.

    2 x (4 x 75 + 50 EZ)
    R1 = up tempo kick w/fins @ 200 pace
    R2 = 25 fast dolphin kick + 50 EZ
    100 EZ

    6 x 50, done as 25 AFAP dolphin kick w/fins + 25 EZ @ 1:10
    100 EZ

    Total: 2900


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

    It was worth the drive to swim with my Sewy buddies, though the Sewy pool is just stinky for UWs. Off to the gym in a bit.

    Updated September 8th, 2014 at 01:19 PM by The Fortress

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  13. Monday, June 2

    by , June 2nd, 2014 at 10:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


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

    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
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  14. Sunday, May 27

    by , May 27th, 2014 at 07:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I swam with two of my masters swimmers and it was so nice to have some company.

    Warm up:

    700 various
    4 x 25 scull
    4 x (25 shooter + 25 EZ with fins)

    Main sets:

    4 x 50 burst + cruise @ 1:10
    4 x 50, 25 fast + 25 EZ @ 1:10
    50 EZ

    4 x 200 kick
    -- 2 without fins @ 3:30
    -- 2 with fins @ 3:00
    50 EZ

    4 x 200 @ 3:30
    -- after 3 hours of hard work in the garden, my shoulders didn't want to do 200s
    -- I did 150 backstroke w/paddles and tried to hold a fasting oace
    100 EZ

    10 x 25 breast @ 100 pace at :40
    100 EZ

    Total: 3550

    ----------------------------

    Since my long course season is a bust with the meet cancellation, I just went along with the 200s. . I also took the next two days off to hang out with my family and continue the landscape/reclaiming the backyard project. I'll go to the pool tomorrow. But it's very hard for me to be motivated without a meet ...

    What is wrong with the blogs? When I was on my computer, I couldn't do any editing or formatting. Typed thus in my iPad.
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  15. Struck Down, April 16

    by , April 16th, 2014 at 03:08 PM (The FAF AFAP Digest)
    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.
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  16. Sunday, March 23

    by , March 23rd, 2014 at 05:32 PM (The FAF AFAP Digest)

    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.

    Updated March 23rd, 2014 at 06:33 PM by The Fortress

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  17. FINA, Sunday, March 9

    by , March 9th, 2014 at 06:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    4 x 30 burst + cruise from the blocks
    50 EZ

    4 x 25 burst + cruise from a push
    50 EZ

    30 x 25 free w/paddles
    odds = @ 100 pace @ :30
    evens = EZ @ :45
    200 EZ

    2 x (broken 100 AFAP w/fins + 200 EZ)
    breast (51), back kick (45)

    Total: 2875

    Stretching & foam rolling, 30 min


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

    Kinda tuckered out from that. Will start resting tomorrow.

    FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.

    50 fly SCM (29.2): #1
    50 back SCM (30.6): #1
    50 breast SCM (37.0) #6
    50 free SCM (28.4): #4

    50 fly LCM (30.2): #1
    50 back LCM (32.4): #1
    50 free LCM (28.6): #1

    Updated March 9th, 2014 at 08:18 PM by The Fortress

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  18. NY Bound, Dec. 6

    by , December 6th, 2013 at 03:58 PM (The FAF AFAP Digest)
    Did 1650 EZ at Pitt. Very sore from the deep tissue.

    Headed to NYC with friends this weekend. Hitting a couple shows and touring about. Will be fun!
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  19. Inaugural Mudhole Y Meet, Nov. 17

    by , November 17th, 2013 at 06:12 PM (The FAF AFAP Digest)
    I ventured out to the Greensburg Y in Greensburg PA for my first ever Y league meet. Four of my Sewickley teammates were there (see below) and I met lots of other Y meet swimmers. Great fun had by all. And what a food and drink spread! Here's how it went:

    25 back, 12.38

    I was lucky I got to swim this event. My entry went missing. I was scheduled to swim in heat 7 (the slowest heat) with a NT. But I was in heat 1 of the very next event. My teammate Ben Mayhew graciously switched spots with me so that I could swim in heat 1 (they swim fastest to slowest here), which is where I had seeded myself anyway. I had a little gridge going with Coach Bill. (Jim video'd) But I handily beat all the boys in this race! I went a 13.0 in the Sprint Classic, so this time was really flying. I had to triple check to make sure it was correct. Perfect breakout and perfect finish (see photo below). I thought I might be past the 15, but I took the same number of strokes as usual. 5+ minutes rest until ...

    100 breast #1, slip & fall; 100 breast #2, 1:15.2

    I knew the plastic blocks were slippery from warm up, but I took a really ignoble spill here. I pushed off, slipped and landed sideways curled up in the water. That has never happened to me before! So I will now be forever wary of plastic blocks. I decided to put my shammy towel on the blocks for the rest of my races. I had been in heat 1, but they slipped me into heat 4 -- a benefit of Y meets that probably wouldn't happen at a USMS meet. Had to swim by myself though. I was still discombobulated from the spill (hip hurt) and can't say I gave it 100%. But given that I did not rest at all for this meet, this is a very solid time for me. I went a 1:15.0 on a few days rest last year. Even though I wasn't really pushing it, my legs were hurting the last length. Pic below shows my head needs to be further down. I wish this time counted for USMS, but c'est la vie.

    50 breast, 34.0

    Didn't have much rest after the 100 breast, but gave it a go. I was doing fine, but then really tightened up the last 10 yards and had a major glide into the finish. As a non-breaststroker, I never really know when to glide vs. short stroke. This is much slower than I went at the Sprint Classic (33.1) , but that's how it goes. Technical errors and the pool was obviously much worse too. Few heats of rest and then ...

    25 fly, 12.3

    This was decent, though .3 slower than the Sprint Classic (where I had a perfect race). Had a bad breakout again -- too deep and it was slow. Wish I could fix this. Finished second. But prevailed in my gridge race against my other teammate John (who is really a 200 flyer).


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

    All in all a fun experience and what sprinter couldn't help but be psyched by the 25s! I wish there had been a place to warm down; hit the showers instead. I did set 4 Y records. I may swim in the Y meet at the Sewickley Y on Dec. 1. Tuckered out now! I need to conjure up some ideas for the HIT forum.

    Updated November 17th, 2013 at 07:10 PM by The Fortress

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  20. Sunday, June 16

    by , June 16th, 2013 at 05:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :45
    50 EZ
    4 x 25 shoooters w/fins 2 ;45
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    2 x (25 AFAP free w/fins + 75 EZ)
    150 EZ

    Total: 1650


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

    With track JOs this weekend, I did not have time to get to Mason. Just got in a short swim at Spring Hill Rec. Sadly, the water temp has gone from 83 to 85-86. Ugh. If I were doing my usual 90 minute workouts, I would complain. Felt sloggish in the water. I'm sure it's from stating to taper + very poor sleep in the last week. Hopefully, I can correct the sleep deficit in the coming days. Lil Fort finished with a 1st (3000 m run) and 2nd (1500 m run) at JOs; I was super proud of her. Tomorrow night kicks off our summer swim season and I will be on deck officiating. No rest for the weary!

    Only 156 swimmers signed up for Zones thus far. Not too many. I guess no one likes long course.
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