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Swim Workouts

  1. Successful Birthday Swim! July 10

    by , July 10th, 2013 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

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

    8 x 25 burst, fast hands + cruise @ 1:00
    100 EZ kick

    6 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 free (10 highs), 2 breast (13 flats), 1 kick (11s)
    50 EZ

    5 x (4 x 50 w/fins + 50 EZ + 1:00 RI) @ 1:00
    -- descend 1-4 to 100 pace
    1-5 = free w/agility paddles (25)
    6-10 = dolphin kick on back (26)
    11-15 = back (26)
    16-20 = flutter kick w/board (28)
    21-25 = free w/agility paddles (25)

    100 EZ

    Total: 3650


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

    I managed a drama free swim! I went to Oak Marr today bc I've had such bad luck at SpringHill. There were campers toward the end, and I was fearful my workout would be abruptly halted. But I got a decent one in. No fun b-day plans for tonight. Our summer league team has it's divisional relay championships tonight. There are all seniors on Teen Fort's relay and she has kitted them all out in her old kneeskins in an attempt to make all stars.

    I am definitely going to be in town Aug 3-4. So I plan to sign up for this meet just for fun: https://www.clubassistant.com/club/m...1605&smid=4841. I don't feel like I'm really in shape to take another crack at the 50 fly WR iwth my half *ss 3x week swims. I will prolly sign up for the 3 events that I scratched at Zones. I had planned to only swim on Saturday, but Teen Fort informed me she is putting together a mixed medley relay for Sunday. I really hope she is only talking about the 200, not the 400. I am the flyer (George Mason team record holder Austin Witherow is our backstroker) and don't fancy a 100 meter fly right now!

    Updated July 10th, 2013 at 04:39 PM by The Fortress

    Categories
    Swim Workouts
  2. July 6-8

    by , July 8th, 2013 at 10:22 PM (The FAF AFAP Digest)


    Saturday:
    off

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

    Sunday:

    Had to take Lil Fort to the gym for a long run on the treadmill since it was ungodly hot.

    Core Work:

    external rotators
    back extensions w/plate, 25 x 2 x 15
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 15
    leg abductors, 110 x 3 x 6
    total ab machine, 100 x 2 x 15

    Ellipse, 40 min

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

    Monday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ
    4 x 50 scull w/agility paddles @ 1:10

    Main Sets:

    4 x (4 x 50 descend + 50 EZ) @ 1:00 w/fins & paddles
    R1 = free, descend to 100 pace (25)
    R2 = dolphin kick on back, under first 15 m
    -- crashed on the bottom the first one bc I was only in 7 foot deep water and had to adjust
    R3 = free, descend to 100 pace (25)
    R4 = dolphin kick on back, UW first 15 m

    Total: 2300

    INTERRUPTION: KICK POOP CLOSED THE POOL AGAIN!!!

    I cannot tell you how ticked off about this I am. I was having a good workout and had planned on 1500 more. I went to SpringHIll because I had a dentist appt in the area. But the kiddie campers did me in again. I think they need someone to supervise them. Needless to say, it was another free session for me. But I have so little time to work out right now, that this was a disaster. I'm going to drive to Oak Marr tomorrow and hope for better luck. It apparently is best to arrive at 3:30 when the camper are gone (well, assuming they haven't closed the pool for a hour at 3:25). But I often can't go that late. Today, I had a summer league meet. If I have this same problem swimming in Pittsburgh, I swear I will sign up for a class at U of Pitt just so I can use their pool.
  3. 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
  4. 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!
  5. Monday, July 2

    by , July 2nd, 2013 at 11:29 AM (The FAF AFAP Digest)
    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:

    15 x 50 smooth w/agility paddles
    1-5 = free @ :50
    6-10 = back @ 1:00
    11-15 = free @ :50
    100 EZ

    3 x (3 x 50 kick w/fins) @ 1:00
    1 = backstroke, UW 15m+ each length
    2 = dolphin kick w/baord
    3 = flutter kick w/board
    50 EZ

    6 x 50 fly drills @ :15

    1 x (25 AFAP + 75 EZ)

    150 EZ

    Total: 2950


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

    Just hopped in for an hour to do an easy workout before it was back to errands and packing. I am looking at a long to do list today, but hope to make it to the gym later.

    I may need to be in town the weekend of August 3-4. I am vaguely contemplating popping in for this meet: https://www.clubassistant.com/club/m...1605&smid=4841. I really don't plan on swimming much in July, so it would be 100% just for fun. I would swim off events.
    Categories
    Swim Workouts
  6. Team LCM, Thursday, June 27

    by , June 28th, 2013 at 09:55 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason:

    Warm up:

    2 x 300 (100 S/K/S)
    100 IM drill
    1 x 300 (S/K/S)

    Main Sets:

    8 x vertical kick
    :20 hands at shoulders, :10 fast in streamline, squat jump off bottom

    6 x 200 w/fins @ 4:00
    1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
    4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
    -- I did these all!
    -- instead of 100 free, I did 50 free + 50 back kick
    -- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
    100 EZ

    1 x 200 IM for time off blocks
    -- NOOOOOO!!!
    -- 50 back for time from the blocks, 31
    - 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
    100 EZ

    9 x 50 w/fin & paddles @ :50
    -- went 35-36s
    150 EZ

    -- I think I forgot something ... brain clutter


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

    It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
    Categories
    Swim Workouts
  7. Thursday, June 20

    by , June 20th, 2013 at 03:50 PM (The FAF AFAP Digest)
    950 EZ with 1 burst


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

    Took yesterday off. Was driving home from Pittsburgh anyway. Dragged myself to pool today. Still feeling very poorly, but a tad better after a short swim. Less than 48 hours for this cold to take its leave. It's not the cold so much but the fatigue that sucks right now. I have ratcheted down my expectations. Thankfully my focus event is on Sunday. Here's wishing for energy to seep back in soon!
    Categories
    Swim Workouts
  8. Sick, Tuesday, June 18

    by , June 18th, 2013 at 01:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 fly drills
    50 EZ
    4 x 50 burst + cruise @ 1:30
    150 EZ

    Total: 1250


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

    Was feeling congested and coughy last night. Woke up this am with full on cold. Think I caught it from my visiting mother, who apparently caught a cold on the plane. Haven't had a cold in many ages. Probably the stress and poor sleep were the reason I succumbed. Hope I'm better by Sat.

    Zones timeline: http://www.vaswim.org/meets/2013/ZonesTimeline.pdf

    Zones psych sheet: http://www.vaswim.org/meets/2013/ZonesPsychSheet.pdf

    I will be scratching 100 back. Not enough rest before 50 free for me.
    Categories
    Swim Workouts
  9. Fail, Mon., June 17

    by , June 17th, 2013 at 05:00 PM (The FAF AFAP Digest)
    600 EZ + another *&^%*$#?** kid poops in the pool. I really hadn't intended to take a day off. I will miss a day already on Wed when I'm in Pittsburgh checking on renovations. All I can say is -- how is it that these mothers haven't heard of the swim diaper?!?! The place is an oven too. I just hope I have some better summer swim options in Pittsburgh. Off to first summer league swim meet of the year!
    Categories
    Swim Workouts
  10. Friday, June 14

    by , June 15th, 2013 at 11:26 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 @ 1:10
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ
    6 x 50 burst + cruise @ 1:15-1:30
    50 EZ
    3 x (25 AFAP + 75 EZ) @ 4:00
    100 EZ

    Total: 1950


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

    Did not have time to make it to Mason today. May not before the meet next weekend. Teen Fort graduated yesterday afternoon. And I hit home runs on all grad presents! Whew. Got up at the crack of dawn today to take Lil Fort to Potomac Valley Track JOs in Maryland. She had a convincing win in the 3000 with a track PR, and moves on to the Region 3 national qualifier meet in mid-July. She didn't even seem that tired afterward. 1500 tomorrow.
    Categories
    Swim Workouts
  11. Thursday, June 13

    by , June 13th, 2013 at 08:14 PM (The FAF AFAP Digest)
    1900 various EZ


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

    Can't be bothered even to write what I did. I'm pretty much a stress case right now. My brain is on hyper drive with all the moving/sports/parties/graduation activities, and I'm not sleeping well at all. Tomorrow is Teen Fort's graduation. There is a monster storm coming and some threat that there will be a power outage. Hope not! Also have Lil Fort's Potomac Valley track JOs out in Md this weekend. BZY! Good thing I'm resting as I have no time to train.
    Categories
    Swim Workouts
  12. Tuesday, June 11

    by , June 11th, 2013 at 04:08 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up: (1700)

    500 various
    2 x 50 scull
    2 x 50 caterpillar fly drill
    2 x 50 single arm fly
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ
    8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
    100 EZ

    Main Sets:

    6 x 30 burst + cruise @ 1:15
    100 EZ

    3 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 26 high
    2 = fly, 26 high
    3 = breast, 31
    50 EZ
    -- My legs felt dead on these. I was done after the evil effort.

    1 x 50 free @ 100 pace + 150 EZ
    -- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

    150 EZ

    Total: 3100


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

    My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

    On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
    Categories
    Swim Workouts
  13. Monday, June 10

    by , June 10th, 2013 at 09:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    100 torque drill w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 6 swim, 6 kick
    50 EZ

    8 x 25 w/chute
    -- 4 swim w/paddles, 4 kick w/fins
    100 EZ

    6 x 50 DPS free
    100 EZ

    Total: 3400


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

    After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
    Categories
    Swim Workouts
  14. Sunday, June 9

    by , June 9th, 2013 at 02:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
    8 x (30 shooter + 20 EZ) @ 1:15
    -- 4 back, 4 belly
    100 EZ kick

    Main Sets:

    8 x 50 w/fins & paddles
    odds = DPS free @ 1:00
    evens = DPS back @ 1:10
    100 EZ kick

    6 x 50 single arm fly @ :30 RI
    100 EZ kick

    12 x 30
    -- start off blocks, SDK to 15m
    -- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
    -- 2 AFAP, 10 @ 100 pace
    100 EZ kick

    4 x 50 DPS free w/fins & paddles @ 1:00
    2 x 50 scull
    50 EZ

    Total: 3000


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

    I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

    My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!
    Categories
    Swim Workouts
  15. Friday, June 7

    by , June 7th, 2013 at 04:20 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles @ :15 RI
    2 x 50 caterpillar fly drill w/agility paddles @ :15 RI
    2 x single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ kick

    Main sets:

    8 x 30+ burst + cruise back @ 1:15
    -- 4 SDK, 4 swim
    100 EZ kick

    3 x (50 AFAP w/fins + 250 EZ)
    1 = fly, 26 high
    2 = fly, 26 mid
    3 = free, 25
    -- free hurt worst than fly

    5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00
    -- 2 dolphin w/board, 3 backstroke kick

    4 x 50 w/parachute & agility paddles @ 2:00
    -- 1 free, 1 back, 2 breast
    -- gawd, these were long and hard
    50 EZ
    -- didn't have time for a recovery set or warm up bc pool closed at 2

    Total: 3200 m


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

    I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.
    Categories
    Swim Workouts
  16. Thursday, June 6

    by , June 6th, 2013 at 04:03 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    4 x 50 single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 @ 1:15 w/fins
    -- 30+ m UW + cruise
    100 EZ
    Main Sets:

    8 x 30+ burst + cruise @ 1:15
    -- 4 SDK, 4 swim
    150 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    -- really focusing on when and where to breathe
    fly = 26
    free = 25 low
    flutter kick w/board = 29
    breast = 30

    8 x 50 DPS back w/fins & paddles @ 1:10
    150 EZ

    Total: 3200


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

    Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
    Categories
    Swim Workouts
  17. Wed., June 5

    by , June 5th, 2013 at 04:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 50 chest press fly @ 1:10
    50 EZ
    10 x 50 smooth DPS free w/fins & paddles @ 1:00
    50 EZ
    4 x broken 75 free + 25 EZ
    -- no breath each 25
    -- break for :10 each 25
    50 EZ
    4 x 50 DPS backstroke w/paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 2800


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

    Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.

    Good luck to folks at the Pan Am Games!

    Updated June 5th, 2013 at 04:18 PM by The Fortress

    Categories
    Swim Workouts
  18. Tuesday, June 4

    by , June 4th, 2013 at 03:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


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

    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Categories
    Swim Workouts
  19. Monday, June 3

    by , June 3rd, 2013 at 07:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    6 x 25 shooters w/fins @ :45
    2 x 50 torque drill @ 1:30 RI
    50 EZ

    Main sets:

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

    4 x (75 @ 100 pace w/fins + 75 EZ)
    -- 2 swim (fly/breast), 2 kick
    -- time were sucky
    50 EZ

    12 x 25 w/parachute @ 1:00
    -- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
    50 EZ

    5 x 50 DPS free w/agility paddles & fins @ :50
    100 EZ

    Total: 2750


    Gym: (took Lil Fort to run during deluge)

    RC/scap es, 20 min
    power wheel rollouts, 3 x 15
    captains chair leg raises, 3 x 20
    back extensions w/plate, 25 x 1 x 15
    foam rolling, 10 min


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

    Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

    Updated June 3rd, 2013 at 09:04 PM by The Fortress

    Categories
    Swim Workouts
  20. Friday, May 31

    by , May 31st, 2013 at 03:22 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    600 various
    2 x 50 single arm fly
    2 x 50 scull w/agility paddles
    6 x 50 DPS free w/agility paddles
    50 EZ

    Main sets:

    8 x 30 burst + cruise
    -- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
    100 EZ

    1 x 50 DPS fly
    150 EZ

    5 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 27 flat
    2 = fly, 27 flat
    3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
    4 = dolphin kick w/board, 28 high
    5 = breast, 31

    6 x 50 DPS backstroke w/agility paddles @ 1:15
    50 EZ

    Total: 3300


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

    Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!
    Categories
    Swim Workouts
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