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  1. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)
    Monday:

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

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

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000

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

    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree. http://www.swimmingscience.net/2013/...-swimmers.html

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  2. Blocks! Sept 18-19

    by , September 19th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Wednesday:

    -- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

    RC/scap, 15 min
    core work, 15 min
    spin, 45 min

    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles
    odds = front scull
    evens = caterpillar fly drill
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

    5 x 30 burst + cruise from the blocks
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
    2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
    100 EZ

    2 x broken 100 flys w/fins + 50 EZ
    100 EZ

    Ultra short distance kick set:
    20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
    150 EZ

    7 x w/bungee cord: swim out until hit major resistance
    free --- take 20 strong strokes against resistance
    breast -- take 15 strong strokes
    dolphin kick on back -- kick for 20 sec
    backstroke kick -- kick for 20 seconds
    (I'm calling these 100s; felt like a weight workout)
    100 EZ

    Total: 3300


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

    I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

    Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

    Updated September 19th, 2013 at 05:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  3. Sept 12-14

    by , September 14th, 2013 at 07:30 PM (The FAF AFAP Digest)
    Thursday:

    Spent the day getting our border collie puppy! She's snuggly and adorable. And she even slept from 12-8 last night, was up once the night before. She seems to prefer the kitchen floor to her doggy bed in the pen.

    Friday:

    RC/scap, 15 min
    core, 15 min
    spin, 30 min

    Swim/SCY/Solo @ Pitt after masters practice

    600 various4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x
    5 x 50, descend to 200 pace + 50 EZ
    at this point, I knew I felt awful (tired and stressed) so reverted to recovery
    5 x
    50 scull + :10 + 100 DPS free w/paddles
    100 EZ

    Total: 2800


    Saturday:

    Swim/SCY/Solo @ Pitt

    Warm up:
    600 various
    4 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Did a modified Tall Paul workout:

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

    4 x (25 free @ 100 pace + :5 rest + 75 DPS free
    100 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful)
    150 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful again)
    150 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from push, 32
    100 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from a push (32)
    50 EZ

    Total: 3650


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

    It's been a busy few days. Lil Fort is cheerier at the moment because of her new puppy and her best friend visiting for the weekend. Mr. Fort (and best friend's dad) are in Erie for the Erie marathon, hoping to get their BQs. Mr. Fort was going along well for awhile, but his hamstring has been bothering him again. He may give up marathoning if this one is a bust. He keeps insisting that swimming is so injury free. He has no clue.
  4. Mon & Tues, Sept 91-20

    by , September 10th, 2013 at 04:00 PM (The FAF AFAP Digest)
    Monday:

    RC/scap ex, 15 min
    power wheel roll outs
    hammers
    spin, 60 min

    Tuesday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:05
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 50 @ 1:00
    odds = double shooter w/:5 break at :25
    evens = EZ
    50 EZ

    Main Sets:

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

    4 x through: (a modified set from the HIT forum)
    with fins:
    50 fast @ 80-85% @ 1:00
    100 EZ @ 2:00
    50 @ 90-95%, broken at the 25 for :10 @ 1:00
    100 EZ @ 3:00
    25 AFAP
    125 EZ

    R1 = free (25, 22, 10)
    R2 = back kick (25, 22, 9)
    R3 = fly (25, 22, 11 flat) (breakouts better today)
    R4 = breast (30, 26 high, 12 high)

    6 x 25 w/parachute & fins & paddles @ 1:00
    150 EZ

    Total: 3700


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

    Didn't want to overdo the speed today, but still got in a decent workout.

    The big news is that we are getting a puppy. This is sooner than we had planned, but we are hoping it will help Lil Fort who is still miserable. Hopefully, she can't resist a cute new puppy. I fear this will put the kabbosh on me re-starting drylands in a serious way. I don't want to be away for the many hours it takes to do a dryland + swim double. I'll try to do core work at home. Maybe I'll get a kettleball to use in our downstairs exercise room. Getting adjusted to a new life is not for sissies. I am counting on poor sleep for awhile with the new puppy.

    The latest on HIT training: http://www.ncbi.nlm.nih.gov/pubmed/20683609

    Updated September 10th, 2013 at 09:09 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  5. Aug 31-Sept 2

    by , September 2nd, 2013 at 08:40 PM (The FAF AFAP Digest)
    Saturday:

    spin, 90 min

    Sunday:

    off
    -- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.

    Monday:

    Swim/SCY/Solo @ Sewickley Y:

    Warm up:

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

    Main Sets:

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

    3 x through w/fins:
    50 fly @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 back @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 breast @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 free @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 EZ @ 1:00 (between each round)

    50 EZ

    kick ultra set:
    20 x (15 AFAP + 10 cruise) @ :30
    -- with board & fins
    100 EZ

    8 x 50 DPS free w/agility paddles @ 1:00
    50 EZ

    Total: 3850


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

    Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).

    First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.

    Updated September 3rd, 2013 at 05:23 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  6. Aug 27-29

    by , August 29th, 2013 at 06:49 PM (The FAF AFAP Digest)
    Aug 27:

    spin, 60 min (couldn't swim bc of iritis)
    power wheel roll outs, 2 x 15

    Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.


    Aug 28: Sewickley Masters PM Practice

    Warm up:

    600 various
    8 x (25 shooter + 25 EZ) w/fins
    100 scull w/agility paddles

    Main Sets:

    10 x (25 drill + 25 swim) @ 1:00
    4 x 50 kick @ 1:10
    4 x 50, 12.5 SDK each length
    masters minute
    8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
    masters minute
    8 x (25 sprint + open turn + 25, 12.5 UW)
    masters minute
    1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
    150 EZ

    Total: 3400


    August 29:

    Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.

    Warm up:

    600 various
    8 x 50
    odds = caterpillar fly
    evens = front scull
    8 x 50 DPS free w/paddles
    4 x 25 shooter
    8 x (25 shooter + 25 EZ), crashed on the bottom of course
    50 EZ

    Main set:

    8 x burst + cruise
    50 EZ
    8 x (25 @ 100 pace + 25 EZ)
    50 EZ
    9 x 50 fly/back/breast w/paddles
    50 EZ
    4 x 50 torque drill w/paddles
    100 EZ

    Total: 3750


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

    Can August be over?
    Categories
    Swim Workouts , Spinning
  7. Aug 22-26

    by , August 27th, 2013 at 12:08 PM (The FAF AFAP Digest)
    Aug 22:

    drylands:
    RC/scap
    goblet squats, 3 x 15
    hammers, 3 x 30
    power wheel roll outs, 3 x 15
    long arm crunches, 3 x 50
    bicycles, 3 x 50

    spin, 60 min

    Aug 23: fly to CA with Teen Fort

    Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.

    Aug 25: fly back to PA, what a long trip

    Aug 26: spin, 60 min


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

    Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.

    Updated August 27th, 2013 at 12:24 PM by The Fortress

    Categories
    Swim Workouts , Spinning , Strength Training and Dryland Workouts
  8. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)
    Monday:

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


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

    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  9. Thursday, Aug 15

    by , August 15th, 2013 at 06:20 PM (The FAF AFAP Digest)
    spin, 90 min
    drylands, 20 min

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

    Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
  10. Aug 13-14

    by , August 14th, 2013 at 04:54 PM (The FAF AFAP Digest)
    Tuesday:

    I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.

    spin, 75 min

    Wednesday:

    RC/scap ex, 10 min
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    long arm crunches, 2 x 50
    goblet squats, 20 x 2 x 15
    bicep curls, 20 x 2 x 15

    Spin, 20 min

    Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.

    Edited to add practice:

    Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00
    4 x 50, 12.5 UW SDK each length @ 1:15

    Main Sets:

    6 x through: (I used fins)
    1 x 100 smooth stroke or IM @ 1:45
    1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
    masters minute

    6 x 25 @ 1:00
    odds = AFAP
    evens = EZ
    masters minute

    4 x 100 stroke or IM @ 1:30

    1 x 50 AFAP
    -- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.

    100 EZ

    Total: 2700


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

    Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.

    Updated August 15th, 2013 at 10:48 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  11. Aug 11-12

    by , August 13th, 2013 at 10:52 AM (The FAF AFAP Digest)
    Sunday:

    Spin, 80 min
    RC ex, 10 min


    Monday: Swim/SCY @ Sewickley Masters

    Warm up:

    700 various
    8 x 25 kick @ :30
    4 x 50, UW 2/3 each length @ 1:15

    Main sets:

    5 x 100 free @ 1:30
    5 x 50 free @ :35 (hard for me even with fins!)
    masters minutes

    4 x 100 flutter kick w/board & fins @ 1:20 (cruised, held 1:08s)
    4 x 50 same @ :40
    masters minutes

    3 x 100 backstroke kick @ 1:15
    3 x 50 @ :45
    masters minutes

    2 x 100 backstroke kick @ 1:10 (1:00, 1:05, too fast on first one)
    2 x 50 same @ :50
    masters minutes

    3 x 100 EZ @ 1:45

    Total: 3500


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

    Another short rest day at Sewickley. Jimby is very proud of me for actually doing the sets. I must admit it feels very odd. I felt like I was coming down with another nasty summer cold Sunday night and felt pretty crappy in practice. Better today though.
    Categories
    Swim Workouts , Spinning
  12. Aug 6-7

    by , August 8th, 2013 at 10:43 AM (The FAF AFAP Digest)
    Wednesday:

    RC ex, 15 min
    hammers w/10 lb DBs, 3 x 20
    goblet squats w/10 lb DB, 3 x 15

    spin, 60 min (while catching up on Breaking Bad to prep for season premiere)


    Thursday: Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00 (did backstroke)
    4 x 50, UW 2/3 length @ 1:15
    masters minute

    Main Sets:

    4 x 100 stroke, sprint first 25 @ 2:00
    masters minute
    ?? I think there was a set here that I forgot
    16 x 25 @ 1:00
    odds = burst SDK + cruise
    evens = AFAP
    masters minute
    5 x (25 AFAP kick + 25 EZ) @ 1:30
    100 EZ

    Total: 2550+


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

    More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.
  13. Aug 1-2

    by , August 2nd, 2013 at 04:48 PM (The FAF AFAP Digest)
    Thursday:

    60 minute spin


    Friday: Swim/SCY/Solo @ Lebo pool

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    8 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    8 x 50 burst SDK + cruise w/fins @ 1:00
    50 EZ
    3 x (50 AFAP + 100 EZ) @ 3:00
    -- was a second off my usual times, no surprise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    150 EZ

    Total: 3050


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

    Almost unpacked! Swam today at the outdoor pool. It was shallow, choppy and windy. I won't even bother with back SDKs or DPK SDKs in a shallow pool.

    Some good news -- looks like I will be coaching Team Pitt Masters in the evening starting in September. I think it will be great fun and I should then have access to the pool (at least after practice, perhaps in the afternoon as well, details being worked out).

    Heading off to NoVa for the weekend for NVSL All Stars.
    Categories
    Swim Workouts , Spinning
  14. July 30-31

    by , August 1st, 2013 at 02:17 PM (The FAF AFAP Digest)
    Tuesday:

    60 minute spin


    Wednesday: Swim/SCY @ Sewickley Masters

    700 OMO
    12 x 25 drill + 25 swim @ 1:00
    4 x 50 kick @ 1:00 (I did 25 shooter + 25 EZ w/fins)
    4 x 50, 12.5 UW each length @ 1:15 (I did 2/3 of each length UW w/fins)
    8 x 100 @ 2:00, first 25 fast
    -- I did the fast portions @ 95%, 6 fly + 2 breast
    8 x 50 @ 50, free w/long UWs
    6 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 3350


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

    Still unpacking and getting used to Pittsburgh. It's going to be a long adjustment process, I fear. I'm constantly getting lost. My car GPS is a fail. Not that I'm driving my car at the moment after getting rear ended. I felt a little more like myself at last night's practice with all the UW work.

    Lil Fort is doing much better than me. She loves her newly renovated suite and has been training with the high school girls, which she likes. The coach has said she can run with them throughout the year.

    Updated August 1st, 2013 at 03:14 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  15. July 16-17

    by , July 17th, 2013 at 05:13 PM (The FAF AFAP Digest)
    Tuesday:

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike

    Wednesday:

    4-5 hours of packing, then

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


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

    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  16. July 13-15

    by , July 15th, 2013 at 05:28 PM (The FAF AFAP Digest)
    Saturday:

    Bike, 70 minutes

    Sunday:

    off

    Monday:

    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


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

    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35


    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)
    3:57.24

    200 Medley Relay SCY Mixed 18+ (2013)


    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)
    1:42.59


    Categories
    Swim Workouts , Spinning
  17. Thur & Fri, July 4-5

    by , July 5th, 2013 at 06:15 PM (The FAF AFAP Digest)
    Thursday:

    Bike, 60 min


    Friday: Swim/SCY/Solo

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

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

    5 x (5 x 50 + 1 x 50 EZ) w/fins
    1-5 = dolphin kick on back @ 200 pace @ :50
    1-5 = free w/paddles @ 200 pace @ :50
    6-10 = dolphin kick on back @ 200 pace @ :50
    11-15 = free w/paddles @ 100 pace @ 1:15 (26s)- 1:30 (25s)
    16-20 = dolphin kick on back @ 200 pace @ :50

    150 EZ

    Total: 3000


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

    Our team practice was cancelled on Thursday night for the 4th, so I contented myself with a 60 minute spin. I was pretty tuckered out from the Fortunately, I do not have to worry about packing the kitchen. That would do me in.

    Looks like there's a new brand of tech suit on the market: http://www.metroswimshop.com/product...13FCBKNEE.html

    Updated July 5th, 2013 at 06:22 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  18. Tues & Wed. July 2-3

    by , July 3rd, 2013 at 05:09 PM (The FAF AFAP Digest)
    Tuesday

    Bike, 45 min


    Wed Double:

    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    explosive punch on cable machine, 30 x 3 x 30
    leg abductor, 100 x 3 x 8
    explosive leg press, 150 x x 15, 170 x 2 x 10
    cable twist w/yoga ball, 35 x 2 x 12 each side
    overhead squats, 45 x 2 x 8
    med ball slams, 10
    knee tuck jumps, 10
    altitude drops 5
    fast ropes, 2 x :30


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill

    Main Sets:

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

    8 x 25 burst + cruise, fast hand drills @ 1:00
    100 EZ

    3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
    R1 = free (30-31s)
    R2 = kick (31-32s)
    R3 = free (28-29) -- yes, this is me trying on an aerobic set

    100 EZ

    Total: 3050


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

    I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!
  19. Sat., June 29

    by , June 30th, 2013 at 07:32 PM (The FAF AFAP Digest)
    Bike, 60 minutes

    Took Friday off to run around like a crazy person and get rained/stormed on constantly. Saturday, the girls had a summer league meet in the am and Teen Fort had her grad party in the afternoon. I managed 60 minutes on the bike that night. Today, Lil Fort had a track meet, which took most of the day. I may hop on the bike again, but I'm kinda bushed. Plan to pop (not poop!) in the pool tomorrow. Only 20 days until we are moved into our house in Pittsburgh where our renovations are almost complete. Yikes! And track nationals are July 25-27 and summer league divisional champs are July 27. I will likely miss Teen Fort's last meet.

    Right now, I am enjoying a rare quiet moment in the house when no one is home. Mr. Fort took Lil Fort + friends to a Darren Cris concert. Lucky me!
    Categories
    Spinning
  20. Wed., June 26

    by , June 26th, 2013 at 04:52 PM (The FAF AFAP Digest)
    1. Drylands Lite:


    RC ex, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    leg abductor, 90 x 3 x 8
    low row, 70 x 2 x 8
    overhead squats, 45 x 2 x 8

    Bike, 45 min


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

    I am recovered from the nasty cold that blighted my Zones meet! I took a couple days off to recover and catch up on life. I decided to hit the gym today for some stress release. I'll likely stay out of the pool the rest of the week. I must say it's a tremendous relief not having to worry about being in top form anymore. The last few weeks before Zones it was difficult to concentrate on swimming. I watched my 50 free and 50 back vids that Patrick kindly posted. I was really struggling the last 10-15 meters in both. I would guess that most of this was due to the effects of the summer cold. I had thought that doing lots of AFAP 50s in practice would be sufficient for fast 50s in a meet. But I'm not entirely sure this is correct. Or maybe anyone would look bad when racing next to speedy Erika Braun and Ruth Nichols! Erika set the NR in the 50 back in that heat.

    Here's the 50 back vid:

    I looked perilously close to the 15 meter mark. Patrick correctly comments on the issues I had moving too close to the lane line and the long glide at the finish.

    Updated June 26th, 2013 at 05:07 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
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