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Swim Workouts

  1. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 03:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5



    Saturday: Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


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


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  2. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 05:35 PM (The FAF AFAP Digest)
    Wednesday:

    Did 2000 EZ and got a much needed massage.


    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

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

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


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

    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Categories
    Swim Workouts
  3. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 05:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:


    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


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


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 06:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sunday, Sept 20

    by , September 20th, 2015 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull

    2 rounds
    10 x 25, SDK to 15 meters (10 kicks) then cruise @ :45
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    4 x (50 AFAP w/fins + 200 EZ) @ 7:00

    25 EZ to shallow end
    5 x 50 free w/Ryan Lochte type turn @ 1:30
    75 EZ

    8 x 25 no breathe free w/paddles @ :40
    100 EZ

    Total: 2750


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


    I went earlier to BP today, but that made little difference. There are a few regulars there that always grab the three lanes. The rest of the adults swim in open water, despite no kids being there. What a weird set up. I finally felt up to some AFAP 50s today. But my 4th one was a bit slow, and I stopped after that. Very slowly getting better. I'm thinking about going to the Oct 10 meet in DC again just for some practice. I'd like to get in a 50 free trying the Lochte style turn. I have a little while to think about it. If I do sign up, it will likely be 50 free/50 back/100 breast. I really need to do some backstroke sprinting before then.
    Categories
    Swim Workouts
  5. Sat, Sept 20

    by , September 19th, 2015 at 08:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main Sets:

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

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

    2 x (25 AFAP kick + 75 EZ)
    -- I wanted to do 8, but just hit a wall and so stopped

    6 x 100 smooth various

    10 x 25 no breath free @ :45
    100 EZ

    Total: 3250


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


    I decided to go try out the open swim at Bethel Park High School today. I walked in and was freaked out to see only 3 lane lines in in an 8 lane pool. I guess they had to leave some of them out for kids, but today there was one kid for 45 minutes and 7 adults. 3 of us just swam in open water. They never put any more lane lines in. And there were no backstroke flags at one end. It was a decent pool, despite the shallow end. But it's hard to have a good swimming experience when you're in open water with no flags. So BP probably isn't a very good option for me. If I walk into "adult" swim at Mt Lebanon High School in a couple weeks and see only a few lane lines, I will flip out. Edit: I just read that only 4-5 lane lines will be in for adult swim. Why oh why would that be the case when adult swim is from 8:00-9:30 pm and the kids swim the next am?!

    Still sick, though better, and still really down, and not better at all.

    Updated September 19th, 2015 at 11:29 PM by The Fortress

    Categories
    Swim Workouts
  6. Thursday Sept 17

    by , September 17th, 2015 at 06:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    10 x 25 shooters w/fins 2 :40
    100 EZ

    Main sets:

    4 x 50 burst + cruise @ 1:15
    100 EZ

    Pyramid 50 frees
    9 x 50 @ 1:30-2:00
    5/6/7/8/9/8/7/6/5/ strokes fast then cruise
    200 EZ

    10 x 25 no breath free w/paddles
    100 EZ

    Total: 2250


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

    I think I did too much yesterday bc I felt dead in the water today. Two steps forward, one step back ... The 50 free set felt extremely difficult. Hoping that I might feel up to going to yoga tomorrow.
    Categories
    Swim Workouts
  7. Tues-Wed, Sept 15-16

    by , September 16th, 2015 at 04:12 PM (The FAF AFAP Digest)
    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    supline flutter kicks on bosu, 100
    resisted standing broad jumps, 25 x 4 x 5
    pull up negatives, 3 x 5
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    squat negatives, 85-90 x 4 x 5
    rear delt flys, 80 x 4 x 6-8
    hip abductors, 120 x 4 x 5-6
    explosive leg press, 195 x 4 x 5
    extreme angle isometric squat, 5:00
    med balls slams (15 lb), 3 x 5

    15-20 minutes of yoga & stretching


    Wednesday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main Sets:

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

    8 x 25 back @ 100 pace @ :40
    150 EZ

    12 x 50
    odds = 100 pace w/fins @ 1:00
    evens = EZ @ 1:30
    150 EZ

    4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
    100 EZ

    10 x 25 no breath free w/paddles @ :40
    100 EZ

    Total: 3350



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

    I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

    One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.
  8. Monday, Sept 14

    by , September 14th, 2015 at 03:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    8 x 100 w/fins @ 1:30
    odds = free
    evens = kick
    100 EZ
    10 x 25 breast @ 100ish pace
    100 EZ
    10 x 25 dolpin kick @ 100ish pace
    100 EZ
    10 x 25
    odds = no breath free
    evens = drill
    5 x 50, UW 15 m each length
    100 EZ

    Total: 2900


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

    I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.

    After investigating all swimming options, here are the best ones:

    1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28

    2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.

    3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00

    4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)

    5. Sewickley Masters: M/W/F 6:30-7:30 pm
    Sewickley Y: daytime

    That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...

    Updated September 14th, 2015 at 04:04 PM by The Fortress

    Categories
    Swim Workouts
  9. Thur-Fri, Sept 10-11

    by , September 11th, 2015 at 03:14 PM (The FAF AFAP Digest)
    Thursday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 5
    resisted broad jumps, 22.5 x 4 x 5
    hi to low wood chop, 25 x 3 x 10 each side
    kneeling ab crunch, 170 x 4 x 6
    explosive leg extensions, 120 x 3 x 8
    med balls slams, 2 x 10
    knee tuck jumps, 2 x 5
    streamline squat jumps, 5
    altitude drops, 5
    HS explosive hi row, 120 x 4 x 5
    extreme angle isometric squat, 3:00


    Friday: Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    4 x 25 free @ 100 pace @ :40
    100 EZ
    4 x 25 breast @ 100 pace @ :40
    100 EZ
    10 x 50 w/fins
    odds = DPS free
    evens = kick
    100 EZ

    Total: 2800



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

    After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
  10. Wed, Sept 9

    by , September 9th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main Sets:

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    Pyramid 50 frees, 9 x 50 free @ 2:00-2:15
    -- burst SDK + 5/6/7/8/9/8/7/6/5 fast strokes of freestyle
    200 EZ

    5 x 50 burst breast to 15 m + cruise @ 1:30
    100 EZ

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    10 x 25 no breath free w/paddles @ :45
    100 EZ

    Total: 2700


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

    I had a pretty bad night last night. Was hacking the whole time, woke up Mr. Fort and gave up on sleeping around 6:00 am. I didn't have the energy to do anything but bursts and I took more rest than usual. I actually feel a little better after swimming, just very tired. I had an ER doc friend call in some cough syrup with codeine for me, so that I might be able to sleep. I am really hoping Lil Fort doesn't get this bc it would do some serious damage to her XC season.

    Updated September 9th, 2015 at 04:06 PM by The Fortress

    Categories
    Swim Workouts
  11. Tuesday, Sept 8

    by , September 8th, 2015 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitnesss:

    600 various
    100 scull
    10 x 100 w/fins @ :20-:30 rest
    odds = swim
    evens = kick
    100 EZ
    20 x 25 drill
    50 EZ
    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2800


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

    I woke up feeling like death again. Mt. Fort said he was pretty miserable for a week before starting to feel better. I just went to LA Fitness for an easy swim, and am feeling a bit better after.

    I am signed up for the Baierl Y meet this weekend. I highly doubt I'll be feeling 100% by then. But I may just go and swim a couple 25s to get a Y meet in (you need 3 to swim at Y Champs) and see friends. I had planned to go to the Columbus Classic in DC: https://www.clubassistant.com/club/m...1306&smid=6936. I hope I can get my training back on track for it. With all the setbacks and issues of the last two years and so little competing, I think I'm developing a bit of a case of fear of failure. I have never really gotten my mojo back since moving ... I suppose the only way to correct that is set low expectations and compete more. Any sports psychology advice is appreciated!

    I am trying to make hotel reservations for Olympic Trials next year. Ouch! The rates are really jacked up and most of them you have to pre-pay fully in advance. It will be expensive viewing indeed. I also need to research places to swim while I'm there.

    Updated September 8th, 2015 at 04:31 PM by The Fortress

    Categories
    Swim Workouts
  12. Kicked when down, Sun-Mon Sept 6-7

    by , September 7th, 2015 at 01:38 PM (The FAF AFAP Digest)
    Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...


    Sunday:

    Drylands:


    rehab ex
    rear delt flys, 75 x 4 x 5
    explosive seated row, 70 x 4 x 5
    explosive leg press, 195 x 4 x 5
    kneeling ab crunch, 160 x 4 x 8
    straight arm seated dips, 90 x 3 x 15
    hip adductor, 120 x 4 x 5
    altitude drops, 3 x 5
    knee tuck jumps, 2 x 5
    resisted track start jumps on cable machine, 30 x 1 x 8
    resisted standing broad jumps on cable machine, 20 x 1 x 8
    med ball slams, 2 x 10
    supine streamline flutter kicks on bosu, 2 x 100
    torso rotations w/plate, 35 x 2 x 20

    1000 EZ in the pool


    Monday:

    Swim/SCY @ Pitt


    I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

    Warm up:

    500 various
    100 scull
    2 x (4 x 25 shooters + 50 EZ)

    Main Sets:

    3 rounds
    6 x 25 burst + cruise @ 1:00
    1 x 50 EZ
    -- I did one round at 100 pace due to fatigue
    -- extra 50 EZ at end

    4 x 25 backstroke w/ 12 SDKs @ 100 pace
    -- Had planned on doing more but failed right away on #3-4, so quit
    100 EZ

    10 x 50 w/fins
    odds = UW 15m + each length
    evens = EZ

    3 rounds
    2 x 50 free w/Lochte turn @ 1:00
    1 x 50 EZ

    Total: 2700


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

    I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

    Updated September 7th, 2015 at 02:10 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Thur-Fri, Sept 3-4

    by , September 4th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Thursday:

    Heated Vinyasa Yoga, 75 min


    After resigning from Team Pitt, I really wasn't in the mood to do much all day. I thought yoga might make me feel better, but it didn't.


    Friday:

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull

    Main sets:

    6 rounds:
    4 x 25 @ 100 pace @ :10 rest
    1 x 100 EZ

    extra 100 EZ while I was floating around trying to decide what to do next ... settled on an aerobic set

    10 x 75 w/fins @ 200 pace @ 1:15
    odds = fly-back-breast
    evens = dolphin kick on back or backstroke kick
    150 EZ

    10 x 50 burst dolphin kick + cruise @ 1:00
    100 EZ

    Total: 3400


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


    Had another long commute to Sewy today. All the construction in Pitt creates a mess on the roads. I'm still very down. If I want to keep swimming, I'm going to have to drastically change my life and my family's routine. There is just nowhere to swim during the day except Sewy. Right now, there's nowhere to swim at night either, as none of the high school pools' evening swimming programs have started. And I feel bad for my swimmers; they are bummed about me leaving. I just hope they find a decent coach.
    Categories
    Swim Workouts , Yoga
  14. Tues-Wed, Sept 1-2

    by , September 3rd, 2015 at 12:08 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    3 rounds:
    10 x 25, UW 15-18 m, then cruise @ :30
    1 x 50 EZ
    extra 100 EZ at end

    Main sets:

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

    20 x 25 breast w/fins @ 100 pace @ ;40
    250 EZ

    1 x 100 backstroke kick pretty fast
    1 x 100 EZ

    Total: 3250


    Wednesday: Drylands, 60 min

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 85 x 4 x 5
    good mornings, 85 x 4 x 5
    explosive fly pulls on cable machine, 20 x 4 x 5
    seated row negatives, 90 x 4 x 5
    twists w/plate on incline bench, 25 x 3 x 25
    explosive leg extensions, 120 x 4 x 5
    kneeling ab crunches, 160 x 4 x 7-8
    DB row, 40 x 4 x 5 each side
    overhead squat, 45 x 1 x 8



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


    I dragged myself to Sewy to swim on Tuesday, and was rewarded with an hour drive on the way home ... Yesterday, I only had time to do drylands as Lil Fort had an XC race downtown near Pitt. I am sending in my letter of resignation to Team Pitt today. Sad day.

    Not sure if I'll do anything today. I haven't been sleeping well and am very tired and not up to much. I dislike change, and am now faced with re-inventing my swimming life. Again.

    Updated September 3rd, 2015 at 12:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sh*tty Day, Monday, Aug. 31

    by , September 1st, 2015 at 12:15 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

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #4
    200 EZ at end

    8 x 50
    odds = free w/Lochte turn @ 1:00
    evens = EZ @ 1:30

    10 x 25 dolphin kick w/board & fins, hold best average
    100 EZ

    Total: 3000


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


    I got pretty devastating news yesterday after I swam at Pitt, probably for the last time. Pursuant to their new security policies, I no longer have access to Pitt during rec swim hours. I think it is really overly bureaucratic rule mongering. I had warned them that this would likely cause me to quit coaching as access was a condition of my job. But they don't really care about masters. So I have nowhere decent to swim. There are no public pools in Pittsburgh. I only have access to Sewy Y, which is 3 feet deep in one end and 40 minutes away. Oh, and LA Fitness, 22 yards and 3 feet. I can't train indefinitely in pools like that. Hard for freestylers to understand, I know, but my training is SDK-based. Right now, my options are:

    1. Quit masters swimming bc I live in Pittsburgh, land of sh*tty pools. This is a serious option. Swimming has been pretty difficult for me since moving here, and I'm tired of banging my head against a wall all the time.
    2. Quit coaching and go to the Pitt practices, tho those workouts are not designed for sprinters to say the least. And the lanes are very crowded.
    3. Keep coaching and try to swim at 7 pm when workout is done (if I'm not thrown out due to new policy). However, this option is particularly awful for me bc I would not see Lil Fort 3x a week as she has XC after school. And it is not fair to her.
    4. Muddle through for the next few months and try to take a class at Pitt or CMU next semester. I don't even really know if part time adult students even have access to the pool. This doesn't appeal to me either, and I couldn't do that and coach and train.

    I guess I'll think about it for a couple days. Right now, I am very upset. I live in a major city and can't find even one lane that is 6-7 feet deep. Who would have thought?!

    Updated September 2nd, 2015 at 11:51 AM by The Fortress

    Categories
    Swim Workouts
  16. Fri & Sun, Aug. 28, 30

    by , August 30th, 2015 at 04:12 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Sewy Y

    Warm up:

    800 various

    Main sets:

    7 x 50 @ :50
    1:10 rest
    8 x 25 power kick @ :45
    4 x 25 1/2 sprint, 1/2 EZ
    1 x 100 EZ @ 3:00
    1 x 100 sprint
    -- did backstroke with fins, :55, went about 95%
    1 x 100 EZ @ 4:00
    2 x 50 sprint @ 1:30
    -- cruised the first one
    -- breast @ 100 pace on second one
    1 x 100 EZ @ 4:00
    4 x 25 fast @ :45
    -- did IM order, couldn't go all out on that interval
    1 x 100 EZ @ 4:00
    1 x 50 fast @ 2:00
    1 x 100 EZ @ 4:00
    1 x 100 sprint @ 3:00
    -- wanted to do another backstroke kick, but I pushed off and cramped right away. ended up doing a 50 fly-back fast
    1 x 100 EZ @ 3:00
    4 x 25 AFAP kick @ :30
    1 x 100 EZ

    Total: 2700

    This was a tough practice for me. I had a lot of cramping issues. It was also a LOT of sprinting, couldn't do it all all out. I've decided I'm going to have a week with no yoga or weights for recovery. Actually, checking my flog, I haven't been to yoga since the 23rd and I lifted last Wednesday. So this Wed or Thurs, I'll get cracking again.


    Saturday:

    OFF. My first completely off day in awhile. I've decided that 60 minutes of yoga and/or hiking does not constitute an off day ...


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 DPS free w/paddles)
    8 x 100 @ 2:00
    odds = kick
    evens = swim
    20 x 50 w/fins @ 1:00-1:15
    -- mixed it up: back, free, single arm fly, UW work and kicking
    100 EZ

    Total: 2550m


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


    I did a complete recovery workout today, not one fast stroke. This was the last day of adult outdoor swim at Lebo. There is a possibility they will have it next weekend if they can get guards. The weather is supposed to be lovely.

    Back to the grind at Pitt. The powers that be have decided that all masters swimmers have to have special passes to enter. I really hope I can get mine tomorrow, as I have nowhere else to swim. It's going to be a real hassle to produce the passes for all the masters ... I have no idea why they can't just show their USMS card.

    Updated August 31st, 2015 at 10:46 AM by The Fortress

    Categories
    Swim Workouts
  17. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 05:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


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


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  18. Tuesday, Aug. 25

    by , August 25th, 2015 at 04:26 PM (The FAF AFAP Digest)
    Swim/LCM @ Lebo w/Nageur

    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    10 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    4 rounds: (interval varied from 1:00-1:15
    1 x 50 dolphin kick on back
    1 x 50 done as 25 UW + 25 EZ
    1 x 50 DPS back w/paddles
    1 x 50 DPS free w/paddles
    150 EZ

    -- That was all we got in during the adult only hour swim. We waited for them to switch the pool to SCY and then did a little more ...

    50 EZ
    5 rounds:
    4 x 25 @ :45
    -- either 100 pace or power kick @ 100 pace
    150 EZ

    Total: 2350 LCM + 700 SCY


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


    I had planned on going to the gym today. But a friend wanted to swim at Lebo and I can't resist the opportunity to swim with actual humans. I'm too tired to hit the gym now, but I'll definitely go tomorrow. If the Pitt pool doesn't open this week, and I've heard gossip that it may not, then I'll swim with Sewy masters on Friday.
    Categories
    Swim Workouts
  19. Sat-Mon, Aug. 22-24

    by , August 24th, 2015 at 07:16 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


    Sunday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles 2 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    20 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    -- My first couple 50s were faster than my typical 100 pace with no extra effort.
    50 EZ
    8 x 50 dolphin kick on back w/fins @ 1:00
    100 EZ

    Total: 2500m


    -- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


    Vinyasa, 75 Min

    I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


    Monday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles
    50 EZ
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    8 x 100 @ 2:00
    odds = free w/paddles @ 200 pace
    evens = EZ kick w/fins
    10 x 50 dolphin kick on back w/fins @ 1:00
    150 EZ

    Total: 2650 m

    Then I took Fort Dog for a 5 mile walk.



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


    I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

    Updated August 24th, 2015 at 08:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  20. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 06:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!