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Swim Workouts

  1. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 04:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

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

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

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

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

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  2. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 03:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 SDK @ 100 pace to 15 m then cruise @ :45
    100 EZ

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Weekend:

    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.


    Monday: SwimSCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


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

    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    http://www.swimphone.com/mobile/meet....cfm?smid=5772
    Categories
    Swim Workouts
  3. Wed-Thurs, Oct. 22-23

    by , October 23rd, 2014 at 05:01 PM (The FAF AFAP Digest)
    Wednesday: Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    tricep press, 50 x 4 x 12
    back squat, 60 x 4 x 6
    seated row, 70 x 4 x 6
    V ups, 3 x 10
    explosive leg extensions, 105 x 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 90 x 3 x 8
    good mornings, 85 x 4 x 5


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

    I got a massage after this workout. I'm 6 massages behind at Massage Envy. I have been completely neglecting my body work!




    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    8 x 25 burst SDK + cruise
    100 EZ

    5 x (25 AFAP shooter, no fins, + 75 EZ)
    2 back shooters from a push, 12 low
    3 belly shooters from the blocks, 11 low, 11 mid, 12 flat (google problem)
    -- the belly shooters were faster than the other day

    200 EZ

    7 x (25 AFAP w/fins + 75 EZ)
    breast = 12s
    flutter kick, 10 flats
    dolphin kick, 10 flat
    free, 10 flat

    200 EZ

    Total: 2650


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

    Just had time for a quicker short speed focused workout today. I tried one fast 25 free at the end. Verdict: shoulder still not ready for prime time. I think 50 free is probably my most shoulder torquing event with my straight arm style. So I think I will be giving 50 free a pass in December too. The forward starts didn't bother my shoulder at all, happily.
  4. Tuesday, Oct. 21

    by , October 21st, 2014 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ
    3 x (4 x 25 SDK @ 100 pace to 15m + cruise @ :45 + 50 EZ)
    -- back, right side, belly
    50 EZ

    Main Sets:

    4 x (25 AFAP + 75 EZ) @ 4:00
    1 = back shooter, 12 low (fast for me, PR)
    2 = back shooter, 12 high (I sensed some movement in the upper body on this one)
    3 = flutter kick, 15
    4 = belly shooter from blocks, 11 high
    -- I was definitely decelerating the last 8-10 yards or so. I think this means that I need to more of these from the blocks or a push, so that, in a race, I'm not decelerating at the 15 m mark.
    200 EZ

    1 x 50 AFAP backstroke kick from a push + 200 EZ
    -- went :30
    -- very good for me, but I was a few kicks past the 15 m mark on the first length bc I was so deep

    4 x 25 fly w/fins @ 100 pace @ :45
    100 EZ
    -- these felt awful, and breakouts were awful

    10 x 25 free w/fins @ 100 pace @ :40
    -- 12s
    -- I was mostly working on breakouts with these. I only took 5 strokes per length, so very little arms
    150 EZ

    20 x 25 dolphin kick w/fins @ 100 pace @ :40
    -- 12 flat-12 kids
    200 EZ

    6 x 25 kick w/chute @ 1:00
    100 EZ

    Total: 3750


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

    Whew, I'm a bit tired after that one. But I will not let the deter me from doing my rehab exercises! If I go two days without doing them, I feel it. So I'm trying to do them at least 5-6 x per week.

    Pretty happy with the :30 kick from a push even if I was a bit past the 15 m mark on the first length. I need to think about doing a Y meet at some point if I want to preserve the opportunity to swim in the champs meet at Spire in April. I may just do breast or kick a couple events.

    I think my fly is going to take the biggest hit from the swimming layoff. It just felt awful today. Thankfully, I have a pretty good 50 SCM fly from the Albatross meet which should be good for #1. I have no intention of doing the 100 fly in SCM in December with no training. Instead of NE Champs, I may just go down to the one day meet in the DC area on Dec. 6 and swim a few non-fly events.
    Categories
    Swim Workouts
  5. Monday, Oct. 20

    by , October 20th, 2014 at 04:33 PM (The FAF AFAP Digest)

    Friday:


    Did an hour of drylands

    Sat -Sun:

    Didn't even bother to go to the pool. Was unmotivated to swim and having fun with friends and family.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise
    100 EZ

    6 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R 1 = back, 11 high-12 low
    R2 = breast, 14s
    R3 = dolphin kick, 12 flats
    R4 = back, 12 flat-low
    R5 = flutter kick, 11 high-12 flat
    R6 = dolphin, 12 flatsextra 100 EZ

    1 x 500 backstroke kick

    100 EZ

    Total: 3850


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


    I was still feeling unmotivated today. But it surprisingly easy to do USRPT in sets of 10 ... or maybe it was the two days off.

    Getting the iPhone 6 plus soon. I hope it's not too big. I'm just excited to be able to read more easily. Anyone have it yet?
    Categories
    Swim Workouts
  6. Thursday, Oct. 16

    by , October 16th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


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

    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Categories
    Swim Workouts
  7. Wed., Oct. 15

    by , October 15th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


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

    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
    Categories
    Swim Workouts
  8. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 04:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

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

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

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


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


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


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

    Main Sets:

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

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

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

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


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


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  9. Wed.-Thurs, October 8-9

    by , October 9th, 2014 at 06:00 PM (The FAF AFAP Digest)

    Wednesday: Drylands


    -- did about 50 minutes at the gym
    -- forgot to bring iPhone to write it down


    Thursday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    100 chest press fly
    6 x 25 top hat drill: this is a great drill and I'm going to assign it to my swimmers tomorrow!
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x (10 x kick or swim @ 100 pace w/fins + 150 EZ)
    R1 = backstroke kick
    R2 = flutter kick
    R3 = dolphin kick
    R4 = breast

    Total: 2850


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

    I only had time for a quickish swim before rushing off to my last PRP session. The dr said I could try a few fast strokes in a couple weeks. I'm a little hesitant too since last time I did that I had a setback. I will probably wait until the pain is significantly gone.

    I can tell I'm losing some motivation. I'm rather sick of kicking and this is not a fast healing type of injury ... I may have to do some cross training ...

    Updated October 10th, 2014 at 08:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sun-Tues, October 5-7

    by , October 7th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Sunday: Drylands

    Did about 50 minutes at the gym with my sister.

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


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    8 x 25 burst SDK + cruise
    150 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    3 x (10 x 25 @ 100 pace w/fins + 150 EZ)
    R3 = breast (14s)
    R2 = dolphin kick w/board (12 flats)
    R1 = backstroke kick (started off with a couple 15s and I realized I was doing 15 SDKs, which is 50 pace, not 100 pace. Switched to 12 SDKs and went 16s)

    Total: 2950


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


    Tuesday: Swm/SCY/Solo @ Pitt

    Warm up:


    same as Monday

    Main sets:

    8 x 25 SDK on back @ 100 pace to 15 m then cruise @ :45
    100 EZ

    8 x 25 SDK on belly @ 100 pace to 15 m then cruise @ :45
    100 EZ

    1 x 50 dolphin kick @ 100 pace + 100 EZ
    -- Realized that I didn't have 100 pace in me, so shifted to recovery mode. Got very little sleep last night as I had to get up early to take my sister to the airport. Poor sleep = poor workout for me.

    6 x 200 cruise back kick w/fins @ 3:00
    150 EZ

    Total: 3000


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

    I had an extremely nice but very busy visit with my sister. Did a little less than usual to have more time with her.

    My shoulder is definitely a little worse than it was a week ago. So something, probably the backstroke starts I did and not enough rehab, impeded my forward progress in the healing department. Sigh. I think, unfortunately, that I will not be able to compete in the Sprint Classic at the end of October. I'm pretty disappointed as I've swum in that meet every year since I began masters. And it's always a fun meet with the Battle of the Drop dead Sprinters. Ah well, I guess there are always more masters meets. I'll have to aim for something in December.
  11. Thursday-Friday, Oct. 2-3

    by , October 3rd, 2014 at 03:40 PM (The FAF AFAP Digest)

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst SDK + cruise w/fins @ 1:00
    100 EZ

    8 x 25 burst SDK + cruise, no fins @ 1:00
    150 Z

    5 x (25 AFAP + 75 EZ)
    back shooter from a start (11 high-12 flat)
    backstroke from a start (13 flat)
    breast = 12
    2 x dolphin kick w/board (10 flats)
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    100 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace @ :40 (12 flats)
    200 EZ

    5 x 25 fast kick w/chute + 25 EZ @ 1:30
    100 EZ

    Total: 3450

    -- I think this is what I did on Thursday. Having a senior moment about exactly what I did ...


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


    Friday: 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 burst SDK or kick + cruise @ 1:00
    200 EZ

    3 x (25 AFAP + 75 EZ)
    50 EZ

    2 x
    4 x 100 backstroke kick w/fins descend to fast (:56-57) @ 1:45
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :40
    1 x 150 EZ

    Total: 3300


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

    I'm still a tad under the weather, but tried to get in a couple decent workouts before my sister arrives for a visit tomorrow. I probably shouldn't have done that AFAP 25 back. It honked off my shoulder. And I've been so busy that I haven't done my rehab exercises the last couple days. Off to do them now before heading out to coach!

    Btw, I've decided the traffic in Pittsburgh is no better than NoVa. Between the tunnel traffic, bridge traffic, detours, exit closures, lane closures, I'm stuck in traffic all the time. Part of the problem is that Pitt is just not that convenient.
    Categories
    Swim Workouts
  12. Catch up

    by , October 2nd, 2014 at 11:11 AM (The FAF AFAP Digest)
    I did two 45 minute swims while I was in in AZ. I didn't have the time or mental energy to do more, and I was chalking it up to recovery. Oddly, the pool where my mother lives is 31 meters ... I got home very late Sunday night. I went to the gym on Monday, then starting feeling like I had a bad cold the next day. I did a mini workout on Tuesday and took yesterday off. I had a huge sleep last night and feel a bit better. I'm not in the mood for a nasty cold right now!


    Monday: Drylands:

    RC/scap/bicep ex
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    overhead squat, 45 x 1 x 8
    hip abductor, 10 x 4 x 8
    seated straight arm dip, 75 x 3 x 25
    -- think I did something else, but can't remember ...


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    1 x 25 fly @ 100 pace + 75 EZ
    -- no, not ready for fly

    10 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- times were all pretty fast
    -- I did a couple AFAP back kicks from the blocks: 1 terrible start and 1 decent one. It felt foreign after not doing a start for months.

    100 EZ

    Total: 2350


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

    I'm not feeling quite as under the weather today, so hoping I can get a decent workout in. I had my third set of PRP jabs yesterday and my shoulders are still sore.
  13. Tues-Wed, Sept 23-24

    by , September 25th, 2014 at 10:58 AM (The FAF AFAP Digest)

    Tuesday: Drylands


    Was in the gym for an hour. Did some more light upper body work. When I do the tummy press test for sub scap tears, it doesn't hurt quite a much. So I assume it's healing some.


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :45
    --12s
    -- 10 kicks, 3 strokes
    200 EZ

    2 x 25 breast @ 100 pace
    -- just didn't have it so stopped
    50 EZ

    8 x 100 backstroke kick, cruise, with fins @ 1:40
    - cruised 1:07-1:12s
    100 EZ

    Total: 2950


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


    I've been sleeping like crap the last ten days, usually up to 2:00 am. Have't had a bad spell like this in a long time. Now I know how Stewart feels! It started to really affect me today in the pool. So I just backed off. Today, I'm off to AZ. I expect to only get one swim in while I'm there, but I'm due for some recovery.
  14. Monday, Sept 22

    by , September 22nd, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

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

    10 x 25 back w/fins @ 100 pace @ :40
    -- 12 lows
    -- 10 kicks and 4 strokes, so not too much arm use
    200 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- 17s
    200 EZ

    16 x 50
    odds = swim or kick @ 100 pace @ 1:00
    evens = EZ @ 2:00

    dolphin or flutter kick w/board = 25s
    back kick = 24s
    breast = 28s

    200 EZ

    Total: 3650


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

    Just another day at the office ... with perhaps a tiny bit more swimming. I've been dragging a bit lately due to not sleeping the greatest the last week. Might be due for a few days of recovery as well. I head to AZ for my stepfather's memorial service on Thursday. So I'll probably have two days off just to travel back and forth. My next PRP jab is Sept 30.
    Categories
    Swim Workouts
  15. Fri-Sat, Sept 19-20

    by , September 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Friday Drylands:


    RC/scap/bicep ex
    cable twist w/yoga ball, 25 x 3 x 15 each side
    DB row, 15 x 3 x 15 each side
    leg extensions, 135 x 4 x 8
    good mornings, 85 x 4 x 6
    kneeling ab cruch, 130 x 3 x 15
    seated row, 60 x 4 x 8
    back squat, 70 x 4 x 5
    saxon side bends, 12 x 3 x 15

    -- I felt up to doing some very light upper body weights.


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



    Saturday: Swim/SCY/Solo @ Pitt

    Warm up


    500 various
    4 x 50 single arm fly w/fins
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00-
    150 EZ

    10 x 25 SFK @ 100 pace to 15m + cruise @ :45
    150 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast = 26
    dolphin kick w/board = 23 high
    flutter kick w/board = 23 high
    breast = 26 high
    flutter kick w/board = 24 flat

    100 EZ

    5 x 100 cruise backstroke kick w/fins @ 1:45
    50 EZ

    Total: 3400


    I did one of my favorite HIT sets today. Hadn't done it in a long time. And I've never broken 24 in a 50 kick, so was happy with that! Now time for a nice evening.
  16. Wed-Thur, Sept 17-18

    by , September 18th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    Tried to do a 100 of fast stuff. It wasn't happening, so shifted to recovery mode. 50 EZ

    3 rounds w/fins:
    4 x 100 cruise backstroke kick @ 1:30
    4 x 25 chest press fly @:10 rest
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:00

    Total: 3000


    My quads were just burning when I hopped in. I think kick isolation HIT work takes a real toll on the legs. And I haven't really been doing pure recovery workouts regularly.


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


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    4 x 25 burst SDK + cruise
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 14s
    250 EZ

    4 x (broken 100 AFAP kick w/fins + 250 EZ)
    -- 25s on :30
    R1 = dolphin kick w/board (:42)
    R2 = flutter kick w/board (41 high)
    R3 = breast (:51)
    R4 = backstroke kick (41)

    Total: 3200


    I was stuck in a shallower lane today as there were a bunch of college swimmers doing workouts in the deep end. So I didn't do much underwater work. Need to do all my rehab exercise tonight. I've missed a couple days being busy. And this is not the time to shirk!
    Categories
    Swim Workouts
  17. Sunday-Tuesday, Sept. 14-16

    by , September 16th, 2014 at 03:35 PM (The FAF AFAP Digest)
    Catching up on blogging ...

    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    6 x (25 AFAP + 25 EZ) @ 2:30
    -- 3 backstroke kick (13 high-14 flat)
    -- 3 back shooters (13 flats)
    100 EZ

    8 x 50 dolphin kick w/board & fins
    odds = fast @ 1:00 (25s)
    evens = EZ @ 1:30
    100 EZ

    5 x 200 backstroke kick w/fins, cruiser pace
    100 EZ

    Total: 3100

    -- I was feeling somewhat under the weather for this workout, and didn't do too much. My allergies are pretty bad in September with all the ragweed and crap.


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


    Monday Drylands:

    Spent an hour in the gym. Forgot to bring my iPhone to write the exercises down in.

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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

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

    4 x (25 AFAP kick w/fins + 75 EZ) @ 2:30
    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = backstroke kick @ :45 (16 flats)
    R2 = backstroke kick @ :45 (16 flats)
    R3 = breast w/fins @ :40 (14s) yay! didn't hurt my shoulders
    R4 = dolphin kick w/fins @ :40 (11s)

    8 x 75 backstroke kick w/fins @200 pace @1:15
    100 EZ

    Total: 4000


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

    Had another set of PRP injections this morning before swimming. They don't feel as sore as last time. Poor Rushall would be horrified at how I bastardized USRPT today!

    Off to Lil Forts cross country race. She is undefeated this season so far. And, good news, Mr. Fort got into Boston. Because he ages up this year, he had a 10:00 cushion, which is pretty huge.
  18. Friday, Sept 12

    by , September 12th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    10 x 25 fast backstroke kick, hold best average @ 1:00
    -- was aiming for 14 mid. Did six of those, three at 14 low and the last one at 14 flat
    250 EZ

    10 x 25 fast flutter kick, hold best average @ 1:00
    -- aiming for 16 mids. did mostly those, a few 16 lows, and the last one was a 15
    -- pretty good for me, I'm not a great flutter kicker
    250 EZ

    10 x 25 fast dolphin kick w/fins & board @ 1:00, hold best average
    -- I wanted to eek under 11. half were 10 highs, the rest 10 mids
    300 EZ

    6 x 150 kick w/fins (cruise pace) @ 2:30
    odds = back
    evens = flutter w/board
    100 EZ

    Total: 3650


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

    It's been about one month of mostly kicking. Even when I was at the beach, I was doing a lot of kicking in the ocean. I miss full stroke swimming!
    Categories
    Swim Workouts
  19. Wed., Sept 10

    by , September 10th, 2014 at 03:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins 2 :40
    100 EZ

    Main Sets:

    16 x 25 burst SDK + cruise @ 1:00
    200 EZ

    4 x (25 AFAP back kick from a push + 25 EZ) @ 2:30
    -- 13 high-14 flat
    200 EZ

    3 x (50 AFAP kick w/fins + 150 EZ) @ 5:00
    1 & 3 = dolphin w/board (24 flat, 24 mid)
    2 = flutter(24 mid)

    7 x 100 kick @ 2:00
    -- did the first 2 up tempo dolphin kick on back w/fins, but didn't have any sprint left, took off fins
    -- did the last 5 backstroke kick 1:26 or faster. only stayed under the first length on that interval
    200 EZ

    Total: 3100


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

    Yikes, my shoulders were super sore today from the injections. They feel a bit better now after moving them around a bit. Cringing at the thought of next week's jabs. Looking forward, I hope I will be sufficiently healed to swim a couple events at the Sprint Classic at the end of October. I haven't missed that meet since I started masters swimming. I'm thinking 50 breast and 50 back would put the least stress on the front of my shoulders. We'll see ...
    Categories
    Swim Workouts
  20. Good News, Tuesday Sept. 9

    by , September 9th, 2014 at 03:39 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    10 x 25 SDK on back @ 100 pace to 15m, then cruise @ :45
    100 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- was going 17 highs
    100 EZ

    10 x 25 SDK on belly @ 100 pace to 15, then cruise @ :45
    100 EZ

    16 x 50 kick w/fins
    odds = dolphin kick w/board @ 100 pace (26 flats)
    evens = EZ
    150 EZ

    3 x with fins:
    4 x 25, UW for 20 yards @ :30
    1 x 50 EZ @ 1:30

    extra 50 EZ

    Total: 2900


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


    Was feeling a bit tired today; didn't sleep well last night. So I didn't kill it today. However, I was pretty happy with that 16 x 50 dolphin kick set. It felt relatively easy to hold 26 flats on the 50s @ 100 pace. In past seasons, I would have been 27s. I'm in the odd position of being forced to work on the best part of my race instead of the worst part ...

    But some good news. Dr. Bradley said, as I suspected, that my tear was not large enough to warrant surgery. Whew. We decided to go forward with PRP. While he was at it, I had him inject my left bicep tendon as well. That spontaneously started feeling strained recently, and it's likely as degraded as the right bicep tendon. It was an odd procedure where he injected the needle through the back of the shoulder so the platelets would drip down the bicep tendon. Ouch, it really f*ing hurt!

    Really sore from those Saxon side bends. This suggests I need to do them more often; those particular core muscles it targets must be neglected.

    Updated September 9th, 2014 at 06:39 PM by The Fortress

    Categories
    Swim Workouts
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