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Swim Workouts

  1. Friday, March 27

    by , March 27th, 2015 at 03:53 PM (The FAF AFAP Digest)
    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
    100 EZ

    Main sets:

    Had a tech suit on to work on breakouts. Breakouts were basically the focus of the whole workout.

    10 x 25, fast belly SDK to 15m then cruise @ 1:15
    150 EZ

    10 x 25, belly SDK @ 100 pace to 15 m then cruise @ 1:00
    150 EZ

    2 x 25 belly SDK from the blocks to 15 m @ 100 pace
    50 EZ

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

    -- few fast free flip turns
    -- was completely out of gas
    50 EZ

    10 x 25 SDK w/fins @ 100 pace @ :30
    50 EZ
    10 x 25 back SDK w/fins @ 100 pace @ :30
    100 EZ

    Total: 3250


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

    Some breakouts were good, some not so good. This is definitely the weak element in my fly races. I can't seem to sense the surface. I also wish I was good at breathing every stroke in fly. It would be easier to stay UW longer and I wouldn't have that oxygen deprived crash at the end of the 100.

    Feeling a bit better today, ears not as painful. But I'm still rather tired. Off to coach soon and then I hope to watch NCAAs tonight. I am in awe that Texas got 6 flyers into the A final. There should be fireworks tonight in the 100 fly, 100 breast and 100 back!
    Categories
    Swim Workouts
  2. Thursday, March 26

    by , March 26th, 2015 at 02:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    seated low row, 90 x 4 x 6
    leg press, 215 x 4 x 8
    rear delt fly, 75 x 4 x 6
    good mornings, 90 x 4 x 6
    tricep press, 80 x 4 x 8
    straight arm dips, 75 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    landmined windmills, 45 x 4 x 15
    hip abductors, 110 x 4 x 6


    Swim/SCY/Solo

    1300 EZ


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

    I took yesterday completely off, felt just horrible. Still can't hear much out of right ear, and left ear is sore too. I wish nationals was in May (I recall it was in 2013). It would give everyone who is sick from late winter/early spring illnesses time to recover and it would not be as close to the all the zones meets.

    I was trying to watch NCAA prelims on my iPhone while I was at the gym. But the feed was not ideal; the video was running way behind the commentary. The 200 IM seemed insanely fast to me.

    Nationals psych sheets are out: http://www.usms.org/comp/scnats15/heats/

    I really should have entered 100 back ... I was just deterred by the meet being outside.

    Updated March 26th, 2015 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Tuesday, March 24

    by , March 24th, 2015 at 02:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    650 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main sets:

    10 x 50 burst SDK to 15m+ then cruise @ 1:15
    100 EZ

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

    6 x (50 AFAP w/fins, broken for :10, + 150 EZ) @ 6:00
    -- 2 free, 2 breast, 1 flutter kick, 1 dolphin kick

    Total: 3100


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

    I was still pretty tired from weights, but got some speed work in. My right ear is still really painful and I can't hear that well, so I stopped into urgent care. I do have an ear infection. I wish I had hauled myself in sooner, but I was pre-occupied with the meet and travel. In retrospect, it likely affected my meet. Right now, my ear canal is so swollen that I can't get the darn drops down my ear ...

    Updated March 24th, 2015 at 09:22 PM by The Fortress

    Categories
    Swim Workouts
  4. Monday, March 23

    by , March 24th, 2015 at 10:34 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    650 various
    100 scull
    100 torque drill w/paddles
    4 x 25 shooters w/fins2 :40
    100 EZ

    Main sets:

    20 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    3 x
    2 x 50 back w/fins @ 100 pace @ :15 rest (26 + 27 on all of them)
    150 EZ

    100 EZ

    3 x (25 AFAP breast + 75 EZ)

    5 x 50 free w/paddles
    100 EZ

    Total: 3250


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

    I was predictably sore from weights. In particular, I could feel the TRX work, which I hadn't done in ages since there is no TRX hanging in my gym. I think I will work on fast SDKs and free today. I will probably go hard this week and most of next and then crash rest for zones.

    I'm still worried about my right ear. I should probably go back to the dr and have it checked ...
    Categories
    Swim Workouts
  5. Meet + Weights

    by , March 23rd, 2015 at 10:49 AM (The FAF AFAP Digest)
    Albatross Meet:

    50 back, 31.0

    This was a half second better than last year. I felt great the whole way with good execution until the finish, which I completely misjudged. I can't remember exactly how. Meters finishes are tricky for me, as I'm usually between strokes. Anyway, I had the longest glide imaginable and should definitely have taken another stroke. Jim said it was a "terrible finish." So I might have been a half second faster with another stroke, which would have been a fantastic time. Still, 31.0 isn't too bad.

    50 breast, personal worst

    I shouldn't have swum this event. I only had 15-20 minutes rest after backstroke. My heart rate wasn't down and I had no zip. Lesson learned. I also can't seem to do breaststroke anymore. Not sure what's wrong. I had two PRs last year in breast, but it's been awful lately. I'm going to scratch the 100 breast at zones and swim something else.

    very long break until about 7:30 pm ...

    50 fly, 29.8

    Decent time, but again I had execution problems. Had a terrible second breakout and should have ascended my kicks sooner. I often have poor breakouts on the second length in very deep pools; I guess it's harder to judge where you are. I really need to work on this in practice with a tech suit on. Still, this is the fifth time I've been sub :30. I'm the only 50 year old to break that barrier; next year my friend Susan Williams will be the second.


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

    Overall, not a great meet. But it was fun to see my PV friends. I really hated driving down late Friday night. I got in very late after coaching and it took a couple hours to fall asleep (2:00 am). I really don't want to repeat this pattern for zones. So if I have to cancel my masters practice because there are no subs, I will do that.

    My 50 fly and 50 back were FINA #1 last year by a good margin, and these times will likely be the same. I am very excited to age up next year for this meet. I will be aiming at the 50 back, 100 back and 50 fly world records, which are currently 32.6, 1:12.2 and 31.1 respectively.

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

    Sunday Weights

    I paid an exorbitant fee to drop in at a gym before driving home and did the following:

    TRX, various exercises for 15-20 min
    DB rows, 35 x 4 x 6
    leg extensions, 125 x 4 x 6
    good mornings 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 8
    seated low rows, 75 x 4 x 8
    back extensions w/plate, 25 x 3 x 10
    flutter kicks on bosu, 100
    tricep press, 50 x 3 x 8
    rehab ex

    Updated March 24th, 2015 at 02:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Friday, March 20

    by , March 20th, 2015 at 03:59 PM (The FAF AFAP Digest)
    800 EZ
    30 min RC ex and stretching (did that yesterday too)

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

    I'm off to MD after work. I wish I could leave earlier, but that's life when there are no subs for your job. Feeling a bit testy, so I think the 5 days rest is having some effect.

    Looks like nationals attendance just exceeded 1300.
    Categories
    Swim Workouts
  7. Thursday, March 19

    by , March 19th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Just did a 1000 EZ with a couple bursts with Jim at Sewy. Then sat in the whirlpool and steam room.

    I wish I had entered the 100 fly for a split request at the meet. Then I would have more time to possibly do the 50 free. Right now, there is only 16 minutes between the women's 50 fly and 50 free, a weird OOE for sure.
    Categories
    Swim Workouts
  8. Tuesday, March 17

    by , March 17th, 2015 at 04:10 PM (The FAF AFAP Digest)
    1800 EZ

    30 minutes+ rehab ex & stretching


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

    Albatross psych sheets are out. I asked the meet director to scratch me from 100 back and put me in 50 free. It would be my fourth event of the day, and I may be too tired to swim it. But at least I'll have the option. Oddly, the 50s aren't well spaced out at this meet.

    http://www.ancientmariners.org/albatross/pyschsheet.pdf
    Categories
    Swim Workouts
  9. Monday, March 16

    by , March 16th, 2015 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 cruise free w/paddles @ 1:00
    100 EZ
    8 x (25 @ 100 pace + 25 EZ) @ 1:15
    100 EZ
    2 x (25 AFAP + 125 EZ)
    100 EZ

    Total: 2300


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

    Not too much today. My ears are still really plugged up and the right one is a bit painful. Hope it is just related to the sinusitis and not some separate issue.

    I've started using a lacrosse massage ball. I almost always have pain in the infraspinatus and teres area of my left shoulder. But the ball seems to help reduce tightness and pain.

    I saw there are 208 swimmers for the Albatross meet, almost at the meet limit of 215. I haven't been to a meet in PV since last April, so looking forward to seeing my PV friends!

    Updated March 16th, 2015 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  10. Sunday, March 15

    by , March 15th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Jim and John

    Warmup:


    500 various
    100 scull
    20 x 25 w/fins @ :30
    -- UW 15 m+ each length
    -- had a chat break during the set
    50 EZ

    Main Sets:

    3 x (4 x 25 fly @ 100 pace w/fins + 4 x 25 EZ) @ :30
    50 EZ

    20 x 25 @ :40
    -- Jim and John were doing fly and IM
    -- I did: odds = shooters, evens =- 15m+ UW
    100 EZ

    2 x (25 AFAP breast + 25 EZ)
    150 EZ

    Total: 2650


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

    Didn't go too hard today, lots of hypoxic work. I"m going to rest hard the next 5 days before the Albatross meet. Off to do my RC exercises and stretch a bit.
    Categories
    Swim Workouts
  11. Friday, March 13

    by , March 14th, 2015 at 10:17 AM (The FAF AFAP Digest)
    Power Vinyasa Yoga, 75 min

    I ventured out to a different yoga studio yesterday, also only 10 minutes from my house. But the practice was pretty much the same as the heated Vinyasa Flow I have been going to occasionally. I liked the teacher better though -- less touchy feely. I declined to do the hi to low pushups though (shoulder fear). My main beef with vinyasa is that the practice does not appear to include any chest opening exercises.


    Swim/SCY/Solo @ Sewy

    2450 EZ


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

    I was pretty tired on Thursday, but felt energetic the next morning after a good night's sleep. So I decided to double with yoga and a recovery swim. Sewy was doing a sprint workout, but I just cruised everything. Jimby has a dose of sinusitis as well. Spring can't get here soon enough! I'm taking today off, as usual.
    Categories
    Swim Workouts , Yoga
  12. Wed-Thur, March 11-12

    by , March 12th, 2015 at 03:31 PM (The FAF AFAP Digest)

    Wednesday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    deadlift, 75 x 4 x 7
    face pulls, 50 x 3 x 25
    HS hi row, 130 x 3 x 8
    explosive leg press, 105 x 3 x 15
    back extensions, 190 x 3 x 6
    landmine windmills, 45 x 3 x 15
    kneeling ab crunches, 150 x 4 x 8
    batwing hold w/15 lb DBs, 3 x :30
    standing broad jumps, 10

    After lifting, I had a 90 minute massage. Good grief, my quads and IT bands were sore.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x (100 + 50) w/fins @ 3:00
    -- UW 15 m each length with open turns
    50 EZ

    Main set:

    2 x (4 x 25 fly w/fins + 100 EZ)

    5 x starts, working on kick count to 15 @ AFAP and 100 pace
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    back (23), breast (26), fly (23), double shooter (20 high)

    5 x 50 DPS free w/paddles
    50 EZ

    Total: 3700


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

    I felt sluggish today, but it didn't effect my times, which were solid. Kinda tired after that effort. I've been doing a lot of HIT work and no recovery swims. I think tomorrow I'm due for one. Pitt is closed, so I will likely head to Sewy to swim with Jim and Bill. Debating whether I also should go to yoga tomorrow or start resting for the Albatross meet next weekend. Alternatively, I would start resting hard on Monday for 5 days. I have the same 5 days drop taper in mind for Zones. If I don't rest some for Zones, my 100 back will suck. I'm really second guessing whether I should have entered that event for nationals. But a 100 fly and 100 back double (plus a mixed relay) on the first day is a bit rough for me.

    Speedo is coming out with a new LZR on 4/1. I must say it looks like the suit for me. I didn't like my Arena Flex that much and it was too big on top. The Speedo suits fit me better, and it looks like they are aiming for the compression that the Arena carbon pros have had. http://explore.speedousa.com/innovat...r-racer-x.html

    I also saw that Matt and Annie Grevers have entered nationals!

    Updated March 12th, 2015 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Tuesday, March 10

    by , March 10th, 2015 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ
    2 x 25 burst, fast doggy paddle, then cruise
    50 EZ

    Main sets:

    2 x (25 AFAP free w/fins from push + 75 EZ)
    50 EZ

    2 x (25 AFAP free off the blocks + 125 EZ)
    -- 10 highs rolling on :59

    1 x 50 AFAP free w/fins from push
    -- 22 flat, this is fast for me
    200 EZ
    1 x 50 fly w/fins from push
    -- 23 low
    200 EZ

    5 x 50 free w/paddles
    50 EZ

    2 x (4 x 25 fly w/fins @ :10 rest + 100 EZ)

    w/bungee cords
    8 x swim to resistance + X strong strokes w/paddles (counting these as a 50)
    150 EZ

    Total: 3350


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

    I was still sore from weights, but managed to do some AFAP work today. I wish this sinus infection would depart my body. I am still having some sinus and tooth pain. Sinus infections are very hard to kick; I read they can last up to 4 weeks. And I have been using the disgusting neti pot!

    Planning to do some rehab exercises and yoga next.
    Categories
    Swim Workouts
  14. Monday, March 9

    by , March 9th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly

    Main sets:

    4 x (100 w/fins, SDK 15m each length with open turns, + 50 EZ)
    100 EZ

    2 x
    3 x (fast free turn + 50 EZ)
    -- think I'm going to use 10 SDKs off the turn in my 50 free (7 right side, 3 belly)
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    10 x 25 overkick free @ :40
    100 EZ

    20 x 25 w/fins @ :30
    -- alternate 4 on back, 4 on right side
    -- SDK to 15 m
    -- #11 easy
    100 EZ

    Total: 3400


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

    I was tired and sore today from yesterday's double. As a result, I didn't do much fast stuff. But I did work on some race related items. Hopefully, I'll feel a little better tomorrow.

    Looking over the nationals entries, it appears there are very few people from the east coast signed up. I guess the fact that San Antonio is somewhat difficult to get to and that it's outside suppress attendance. I am glad that I'm going just for fun. I don't even really plan to "taper" given my recent schedule. Rather, I'm going to just rest some for my 3 meets this spring.

    I signed up for Zones. I'll swim:

    Sat: 50 breast, 100 back, 50 fly
    Sun: 100 breast, 50 free

    I may scratch 50 fly if I don't feel like I have enough rest. 100 back usually kills me, and there's not much time in between. I won't have much rest between 100 breast and 50 free either. I sure hope some more folks sign up for 400 IM.

    Updated March 9th, 2015 at 04:18 PM by The Fortress

    Categories
    Swim Workouts
  15. Friday, March 6

    by , March 6th, 2015 at 02:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly

    4 x
    4 x 25 w/fins SDK to 15m @ :5 rest + 50 EZ
    -- two belly, 2 back
    extra 50 EZ at end

    Main Sets:

    4 x (25 AFAP free from the blocks + 75 EZ)
    -- did these on 4:30-5:00 instead of my usual 3:00
    100 EZ

    4 x (25 AFAP breast + 75 EZ) @ 3:30
    -- 2 off the blocks, 2 from a push
    100 EZ

    6 x 25 breast drills
    50 EZ

    1 x 25 AFAP back
    -- cramped on start, decided I'd done enough starts
    50 EZ

    2 x (4 x 25 fly w/fins @ 100 pace @ :30 + 100 EZ)

    Total: 3050


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


    I didn't sleep well last night, so woke up tired and still with this persistent headache. I was also sore from weights, but didn't end up feeling too bad on the main sets. My 25 frees off the blocks were fast for me. I was going 10 high rolling on the :59. I'm decelerating in the transition from dolphin kick to flutter kick; need to work on that. I also really need to do some of this block work with a tech suit. Maybe on Monday. Pitt is on spring break now. Fortunately, though, the pool is open M-Th next week, so I'm not shut out for the entire 10 days.
    Categories
    Swim Workouts
  16. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


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

    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  17. Wed., March 4

    by , March 4th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 SDK to 25m then cruise w/fins @ :30
    100 EZ

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- some from push, some from blocks
    50 EZ

    6 x 25, odds = fly
    -- was thinking about doing 30 x 25 alternating fly & EZ, but was too tired to do fly
    50 EZ

    2 x broken 75 AFAP + 125 EZ
    -- :10 rest @ each 25
    -- was dead after two of these

    10 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    4 x 50 free w/paddles
    50 EZ

    Total: 3350



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

    I took yesterday off and went to the dr and sat on the coach. I do indeed have a sinus infection. I started antibiotics, but those don't always work. And still pretty tired and headachy. I might have done too much today. The combo of resting for Auburn + Paris + being sick means I have zilch sprint endurance at the moment and little chance of developing any before my spring meets. I will probably just concentrate on 50 work and fake a few 100s.

    Updated March 5th, 2015 at 10:15 AM by The Fortress

    Categories
    Swim Workouts
  18. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 02:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

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

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  19. Friday, Feb. 27

    by , February 28th, 2015 at 02:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    800 various

    Main sets:

    5 x (75 smooth fly w/fins + 75 EZ)
    -- smooth fly is basically my 100 pace these days
    -- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
    50 EZ

    5 x (75 back kick w/fins + 25 EZ)
    -- UW 15m+ each length
    50 EZ

    5 x (75 breast @ 100ish pace + 75 EZ)
    50 EZ

    5 x 75 free w/paddles @ 200 pace @ 1:15
    125 EZ

    Total: 3450


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

    I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
    Categories
    Swim Workouts
  20. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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