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http://www.pvmasters.org/entry.htm
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  1. Tues July 5

    by , July 5th, 2016 at 02:44 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise @ 1:10
    50 EZ
    3 x (50 AFAP + 150 EZ)
    2 x (50 @ 100 pace + 100 EZ)
    4 x 50 DPS
    150 EZ

    Total: 2200 m


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


    I had intended to swim yesterday, but didn't. Our 18 year cat died in his sleep and I found him in the am. He had kidney disease, but it was still very upsetting for the family. Our other cat has been hiding and acting rather strange.

    I really wanted to do a long course workout with some AFAP 50s this am after all the SCM last week. The clouds were threatening but, luckily, the thunder held off.

    I am feeling pretty beat from the travel and hotel sleeping for a week, plus the trauma of losing our kitty. I am hoping that a few nights of sleep will perk me up. I'd like to rest a few days and go to the Terrapin meet on Sunday. Jim and Bill are signed up and it would be nice to see my PV buddies. I haven't made travel arrangements for the Texas meet at the end of July yet. I am supposed to be in the Outer Banks with friends the week before the meet. So it could be really awkward and expensive to get from Norfolk VA to College Station TX. Need to check on that.
    Categories
    Swim Workouts
  2. Fri-Sat, July 1-2

    by , July 2nd, 2016 at 02:58 PM (The FAF AFAP Digest)
    Friday: Swim/SCM/Solo

    500 various
    5 X 25 scull + 25 free with paddles
    50 EZ

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

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off wall
    100 EZ

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off walls
    150 EZ

    10 X 25 back @ 100 pace
    -- only 1 SDK off walls
    200 EZ

    8 X 50 with paddles
    odds = free
    evens = back
    100 EZ

    Total: 3100 m



    Saturday:

    1600 m EZ



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


    Friday was my 5th day in a row with race pace work -- super rare for me. Doing those 25s without SDKs was an entirely different kind of set. I was beat today and just did an EZ swim.

    Very excited for finals tonight. 100 fly will be a great race.
    Categories
    Swim Workouts
  3. Wed-Thur, June 29-30

    by , June 30th, 2016 at 06:00 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCM/Solo:

    500 various
    6 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    25s= 100 pace
    10 X 25 fly @:45
    50 EZ @ 1:15
    10 X 25 back @ :45
    50 EZ @ 1:15
    10 X 25 breast @ :45
    50 EZ
    10 X 25 free @ :45
    200 EZ

    Total: 2350 m



    Thursday: Swim/SCM/Solo

    500 various
    4 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

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

    10 X 25 AFAP + 75 EZ @ 3:00
    100 EZ

    16 X 25 @ 100 pace @ :45
    -- 4 X IM order
    150 EZ

    8 X 25 with chute, fins & paddles @ 1:00
    100 EZ

    Total: 3150 m


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


    I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

    Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

    While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.
    Categories
    Swim Workouts
  4. Mon-Tues at OT

    by , June 28th, 2016 at 05:37 PM (The FAF AFAP Digest)
    Monday: swim/SCM/solo @ Council Bluffs Y

    500 various
    100 scull
    8 X 25 burst + cruise
    100 EZ
    10 X (25 AFAP + 75 EZ)
    100 EZ
    8 X 25 Gangloff style with paddled & fins & chute
    150 EZ

    Total: 2350 m


    Tuesday: swim/SCM/Solo @ Council Bluff Y

    500 various
    4 X (25 scull + 25 free w/paddles)
    4 X 25 shooters
    50 EZ

    8 X 25 burst + cruise @ :50-1:00
    100 EZ

    4 X
    50 fly @ 100 pace @ 1:00 (no kicks off wall)
    50 EZ @ 2:00
    100 EZ at end

    4 X
    50 back @ 100 pace @ 1:00 (no kicks off wall)
    50 EZ @ 1:30-2:00
    100 EZ at end

    4 X
    50 breast @ 100 pace @ 1:00 (no pullout off wall)
    50 EZ @ 2:00
    100 EZ at end

    4 X 50 free @ 200 pace @ 1:10
    100 EZ

    10 x 25 kick @ :30
    Odds = fast, evens = EZ
    150 EZ

    Total: 3350 m


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


    The Council Bluffs pool is a fairly crappy pool. I can live with that in the short term. But the temperature feels like 85-86 and I was roasting. Had to take cold showers afterward.

    Been having fun at the trials. The night sessions are incredibly exciting with cool special effects. Today's prelims were a tad dull. The best prelim racing thus far has been in the men's 100 breast. My off the top thoughts from watching:

    1. Swimmers who apparently did partial tapers aren't doing that well. This seems to include Franklin. Her starts are always bad, but her first 25 of the 100 back last night seemed sub elite. Why she thought she could do a partial taper after her fairly poor showing last year is beyond me. I wonder if the transition to being a pro swimmer, with all the attendant commitments, was too taxing?

    2. The men's 100 breast was impressive. Michael Andrew really showed up. I thought it was odd that Licon scratched the 400 IM for the 100 breast.

    3. Murphy and Plummer looked crazy fast in the 100 back semi-final and it appeared that Murphy shut it down a little at the end.

    4. Coughlin does not look great. Too bad after her fine year in 2015. Her starts didn't look as dominant as usual either.

    5. It will be a dog fight tonight in the men's 200 free. I hope we have more guys under 1:47 though.

    6. Beisel was spotted in medical today and the word is that she fractured her finger in warm up. Hope she can at least swim the 200 back bc her backstroke looked amazing in the 400 IM.

    7. Dirado, Margalis, Worrell and Smith = amazing.

    8. Lochte ... I'm not sure training with SwimMac was great for the 400 IM. And the effort from trying to contest it may tire him for his other events. He should make the team in the 200 free based on recent times, but I have a bad feeling about it. His walls are like a magic trick.

    9. I'm really hoping Conger pulls off his double tonight. I'd love to see him on the team.

    10. I am somewhat hopeful that Clark Smith is not a total head case.

    Swim nerd heaven!

    Updated June 30th, 2016 at 12:22 PM by The Fortress

    Categories
    Uncategorized
  5. Sat, June 25

    by , June 25th, 2016 at 02:15 PM (The FAF AFAP Digest)
    Got in a quick swim at Lebo this am. That's all I had time for before heading to the airport. But I got in some AFAP 50s.

    500 various
    4 X 25 scull + 25 free
    4 X 50 burst + cruise
    50 EZ
    4 X 50 AFAP + 150 EZ
    100 EZ

    Total: 2050 m


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

    I'm at the airport now. Time for some swim nerd fun at trials!
    Categories
    Swim Workouts
  6. Wed-Thur, June 23-24

    by , June 23rd, 2016 at 02:01 PM (The FAF AFAP Digest)
    I was stuck at home all day Tuesday waiting for Verizon (5 hours late ...). I tried to go swim at Bethel Park at night, but there was a swim meet there. I've been having bad luck with pools lately. So I missed another workout.

    I did a double yesterday to make up for it. I haven't been back to the gym since before Nationals, so have probably some strength. I have been doing some core-focused dryland at home. With three vacations before my target meet, that has kind of killed ramping up the gym work. But I did do some light weights yesterday.

    Wednesday:

    Drylands:

    rehab ex
    face pulls, 40 x 3 x 20
    explosive leg extensions, 75 x 3 x 15
    deadlifts, 45 x 2 x 8
    russian twists on incline, 25 x 3 x 20
    DB rows, 30 x 3 x 8 each side
    good mornings, 45 x 4 x 6 each side
    lateral raise, 50 x 4 x 5
    hip abductor, 100 x 4 x 8
    single leg stand on bosu in streamline, 1:00 each leg
    captains chair leg raises, 3 x 15
    altitude drops, 5

    Then I went to Pitt at night ... It was fly night. I am not terribly fond of doing SCY with 5 people in a lane so modified.

    Swim/SCY @ Pitt

    Warm up:

    300 various
    6 x (25 shooter + 25 EZ) @ 1:10
    8 x 25 single arm fly @ :35
    50 EZ

    Main sets:

    8 x 25 power kick to 15m @ :45
    50 EZ

    3 x 100 fly with fins
    -- no, did 4 x 50 burst SDK + cruise
    100 EZ

    6 x 100 IM @ 2:00
    -- no, I did 6 x (25 AFAP + 25 EZ) @ 2:00
    100 EZ

    6 x 50 fly w/fins @ 1:00 w/10 SDKs per length
    -- no I would be UW the whole way
    -- I did 5 x 50 fly-back w/8 SDKs each length + 1 x 50 EZ and I was super fatigued after this
    100 EZ

    4 x 100 IM @ 1:50
    -- no, I did 3 x (25 AFAP + 25 EZ) @ 1:50 & 1 x 50 EZ
    100 EZ

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

    Total: 2900


    Thursday:

    I was tired from yesterday's double and late workout, but still wanted to make it to adult swim at Lebo. Have plans to see Chicago later and wanted to get the swim out of the way.

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free)
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    100 EZ
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    50 EZ

    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2200 m


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


    I signed up for the Terrapin Cup in MD today. Just one day, Sunday July 10, and only 2 events (50 fly, 50 back). I may not go, might be sick of traveling after Trials. But I wanted to give myself the option.
    Categories
    Swim Workouts
  7. Sun-Mon, June 19-20

    by , June 21st, 2016 at 12:54 PM (The FAF AFAP Digest)
    Sunday Drylands:

    I ventured to the Lebo pool for adult swim, but the pool was closed for a swim meet. Shut out again! Because of Father's Day, I didn't have time for a long drive to swim elsewhere. So I contented myself with a couple miles on the treadmill and some drylands at home before dinner.

    rehab ex
    double rope slams, 3 X 10
    alternating rope slams, 2 X 50
    med ball slams, 15
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks in streamline in bosu, 2 x 100
    hammers, 20 X 2 X 30
    overhead press, 20 X 3 X 10
    kettleball swings, 2 X 15
    power wheel roll outs with knees on bosu, 3 X 10
    extreme angle ISO squat, 4:00
    TRX knee ins, 2 X 10
    TRX squat jumps, 10
    TRX windmills, 25


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 X 25 scull + 25 free with paddles
    4 X 50 burst + cruise
    50 EZ
    5 X (50 AFAP + 150 EZ)
    50 EZ
    10 X 50 with paddles
    odds = free
    evens = back
    150 EZ

    Total: 2650 m


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



    Whew, the long course all out 50s were tough. The one that I did fly seemed interminable.

    I was hoping to swim long course again today, but I am stuck at the house waiting for a repairmen who is already quite late. While we were at the beach, there was a power outage. That outage apparently fried our Verizon Fios box because we've had no internet, wifi or TV since Saturday. It's like the stone ages here! I think my only swim option is to go to Bethel Park tonight.

    Starting to get excited about going to the Olympic trials with my daughter.

    Updated June 21st, 2016 at 08:12 PM by The Fortress

    Categories
    Uncategorized
  8. Friday June 17

    by , June 17th, 2016 at 09:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    6 x 50 fly drills
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:15-1:30
    100 EZ

    2 rounds w/fins:
    4 x 25 fly @ 100 pace
    :40-45 rest
    4 x 25 back @ 100 pace
    :40-45 rest
    4 x 25 breast @ 100 pace
    :40-45 rest
    4 x 25 free @ 100 pace
    :40-45 rest

    R1 done @ :45, R2 done @ :40

    200 EZ

    10 x 25 kick hold best average @ :45
    100 EZ

    Total: 2800


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

    Got in a swim at the Y. Nothing too tough. I was a bit tired from sunshine and cocktails. Leaving for home tomorrow am. I don't really want to leave! But recognize that I need to do some AFAP long course 50s.
    Categories
    Swim Workouts
  9. Tues, Thurs, June 14, 16

    by , June 16th, 2016 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    300 various
    5 x (25 scull + 25 free w/paddles)
    50 EZ

    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ :50-1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    200 EZ

    2 rounds:
    10 x 25 @ 100 pace
    150 EZ


    Total: 2800



    --Tried to swim on Wednesday, but there were thunderstorms in the afternoon, which closed the pool.



    Thursday: Swim/SCY/Solo @ Wilmington Y

    Warm up:


    500 various
    100 scull
    8 x 50 free w/paddles @ 200 pace @ 1:00
    150 EZ

    Main sets:

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

    6 x (broken 50s fast + 100 EZ)
    -- break for :10
    extra 100 EZ at end

    6 rounds w/fins:
    1 x 50 free w/paddles @ 100-20 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    Total: 3650


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


    Having a fantastic time at the beach. Managed to drag myself away this am for a longish workout today, but had sunshine all afternoon afterward. Cocktail time!

    Updated June 16th, 2016 at 07:43 PM by The Fortress

    Categories
    Swim Workouts
  10. Sunday June 12

    by , June 13th, 2016 at 09:32 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst + cruise various @ :45-1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 2:45-3:00
    -- 8 swim, 2 kick
    100 EZ

    6 rounds:
    4 x 25 IM order @ :45
    1 x 25 EZ

    150 EZ

    Total: 3200


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


    After a few hours on the beach, I ventured off to the Wilmington Y for a pretty standard sprint workout. The pool isn't too bad by Y pool standards. 4-5+ feet deep with cool water and a few pace clocks. I find it a bit hard to tear myself away from the beach/family to go swim at the Y. My son just arrived, so I won't go today. I may swim in the ocean, but right now the current looks very strong. Husband+ daughter+son are on a run right now, but I am heading to the beach!
    Categories
    Swim Workouts
  11. Friday June 10

    by , June 11th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    350 various
    150 done as 25 scull + 25 free w/paddles
    3 x 50 single arm fly

    6 x 50 kick @ 1:10
    -- did backstroke
    -- got kicked really hard in the rib cage by a breaststroke kick, ouch!
    50 EZ

    Main sets:

    6 x 50, SDK to flags each length @ 1:15
    100 EZ

    8 x 50 of something
    -- I did 8 x 25 back @ 100 pace @ :45 (15-16)
    150 EZ

    6 x 50 kick w/fins @ :55
    -- I did 4 x @ 200 pace, 1 R+EZ, 1 fast
    100 EZ

    6 x 50 of something
    -- I did 6 x 25 breast AFAP/BA @ 1:00
    100 EZ

    5 x 50 kick w/fins @ :50
    -- 3 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    4 x 50 hypoxic @ 1:05
    100 EZ

    4 x 50 kick w/fins @ :45
    -- I did 4 x 50 @ 1:00
    -- 2 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    Total: 3500 (not sure I added right)


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


    Swam at Pitt last night. Still feeling pretty lackluster. But I am hitting the road for the beach in a few minutes and sunshine would be therapeutic. Hoping for good weather!
    Categories
    Swim Workouts
  12. Tues-Wed June 7-8

    by , June 9th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 power kick to 15 m @ :45
    100 EZ

    Main sets:

    6 x 30, AFAP SDK to 15m off the blocks, cruise back
    100 EZ

    10 x 25 breast @ 100 pace @ :45
    150 EZ

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

    10 x 25 free w/paddles @ 100 pace @ :45
    150 EZ

    4 x 25 dolphin kick @ 100 pace @ :45
    -- quit after this, was just too tired to do any more
    150 EZ

    Total: 2650




    Swim/SCY @ Pitt

    Warm up:


    350 various
    8 x 50 various @ 1:10
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    4 x 25 breast with flutter kick @ :40
    4 x 25 breast with narrow kick @ :40
    -- supposed to use pull buoy for these, but I don't have one
    4 x 25 breast ?? something

    4 x 50 breast DPS @ 1:10
    masters minute
    3 x 100 IM with DPS breast @ 2:10
    -- I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast, increase stroke rate @ 1:05
    -- went EZ on #4
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast @ 1:00
    -- I did free, couldn't take any more breast, esp on that interval
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    I skipped the next set ...

    200 EZ

    Total: 2950



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


    I went to Bethel Park on Tuesday night bc I was busy all day. I had done 4 miles on the treadmill before tho. 6:30 pm is a little on the late side for a workout for me. I went to Pitt last night. This is the third workout in a row where I wanted to quit half way through or stopped earlier than I intended. Just feeling tired. And I'm still not feeling very motivated. It could be that after goofing off with no long course meets the last 4 summers, my mind and body are clinging to that pattern. Or maybe it's just that my allergies are still bothering me. This has been a brutal year in Pitt for pollen. Maybe the beach will do me some good.

    I was going to update my "best times in current age group" to reflect my new age group. But I can't figure out how to add a custom block. Does anyone know?
    Categories
    Swim Workouts
  13. Sun-Mon June 5-6

    by , June 6th, 2016 at 04:42 PM (The FAF AFAP Digest)
    Sunday:

    Drylands:


    rehab ex
    power wheel roll outs with knees on bosu, 3 x 10
    supine flutter kicks on bosu, 4 x 50
    TRX windmills, 2 x 25
    TRX knee ins, 3 x 10
    TRX pike ups, 10
    hammers, 20 x 3 x 25
    single leg stand on flat side of bosu, 1:00 each leg
    single leg stand on flat side of bosu with leg straight out, 1:00 each leg
    extreme angle iso squat, 5:00
    double rope slams, 3 x 10

    5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15-1:30
    100 EZ

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

    1 x 50 @ 100 pace (was way off) 100 EZ

    25 EZ down to deep end wth bungee cordz
    5 x swim to resistance the 20-30 strokes or had kick for :30
    75 EZ

    10 x 50 DPS w/paddle
    odds= free
    evens = back

    Total: 3150


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


    I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.
  14. Thur-Fri, June 2-3

    by , June 4th, 2016 at 09:59 AM (The FAF AFAP Digest)
    Thursday:

    When to a 75 minute hot yoga class for the first time in many months. The poses were fine, but, wow, I was not used to the heat. Sweated buckets.



    Friday: Swim/LCM @ Pitt

    Warm up:

    200 various (missed 300 due to traffic)
    10 x 50 @ 1:00 (They were pulling. I did various stuff to finish warming up.)

    Main sets:

    10 x 50 flutter kick w/fins @ 1:00
    -- did 7 between 31-33, then 1 EZ, 1 fast @ :29, 1 EZ
    -- starting off at :31 was too fast
    50 EZ

    8 x (35 fast kick + 15 EZ) @ 1:20
    -- did backstroke kick @ 100 pace
    100 EZ

    6 x 50 kick w/fins, done as 25 shooter + 25 EZ @ 1:10
    50 EZ

    8 x (35 fast swim + 15 EZ) @ 1:20
    --alternated breast and back @ 100 pace
    100 EZ

    4 x 50 of something + 100 EZ
    -- I was so shot that I just did 3 x 50 EZ

    8 x (25 fast + 25 EZ) @ 1:20
    -- 4 swim, 4 kick w/board
    50 EZ

    Total: 3200 m



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


    I was crippled by that long course workout. It was billed as a sprint workout. Ha! That was a crazy sprint conditioning workout, not nearly enough rest to be a true sprint workout. I was going to leave before the last set, but I was shamed into staying -- a rare occurrence. It's been 7 days in a row and I'm beat this am, so will take today off. Looks like it could be pouring during Lebo lap swim anyway.
    Categories
    Swim Workouts , Yoga
  15. Double, Wed June 1

    by , June 2nd, 2016 at 09:58 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    med ball slams, 10
    double rope slams, 33 x 10
    alternating rope slams, 30
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks on bosu w/ankle weighs, 100
    power wheel roll outs w/knees on bosu, 3 x 15
    kettleball swings, 25 x 3 x 10
    hammers w/10 lb DBs, 3 x 25
    streamline crunches, 2 x 50
    plank, 1:00
    extreme and iso squat, 5:00


    Swim/LCM @ PItt

    Warm up:

    300 various (missed 200 bc of chatting)
    5 x 100 free w/paddles on 2:00

    Main sets:

    8 x 50 kick w/fins on :50
    -- pretty quick interval for long course
    -- I had to go about 200 pace just to get :15 rest

    assigned:
    2 x (4 x 200) @ 3:40, rest between rounds
    did:
    7 x (50 stroke @ 100 pace + 50 EZ)
    100 EZ at end

    assigned
    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    did:
    7 x 100 flutter kick w/board & fins + 100 EZ
    -- held 1:12-1:15 or so

    -- they had another short set, but I got out

    Total: 2800 m



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


    I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

    There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...
  16. Garbage, Tues May 31

    by , June 1st, 2016 at 09:53 AM (The FAF AFAP Digest)
    I met up with Jim at Sewy. Unfortunately, we had to wait 30 minutes to get into the pool and then only had 55 minutes before the next kid activity. Now that's it's summer, kids get the majority of pool time ... I hadn't slept well and was tired, so agreed to do a "garbage yards" type of workout. I used fins for all those 100s.

    600 various
    4 x 100 free w/paddles @ 1:45
    6 x 100 kick @ 1:40 (stay under 1:10)
    6 x 100 free w/paddles @ 1:35
    50 EZ
    10 x 50 @ :50-1:00
    odds = swim
    evens = kick

    Total: 2750


    Even though I was just swimming smoothly, I am so unused to this type of set that it felt a bit tiring. Today, I'm headed to the gym and then later to Pitt.
    Categories
    Swim Workouts
  17. Sat-Sun, May 28-29

    by , May 30th, 2016 at 09:40 AM (The FAF AFAP Digest)
    Sat: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 50 burst + cruise kick @ 1:10
    50 EZ

    Main sets:

    16 x 50
    odds = 100 pace @ 1:00 (5 swim, 3 kick)
    evens = EZ @ 1:3-2:15
    200 EZ

    -- switched to short course
    10 x 50 DPS /paddles
    odds = free
    evens = back
    50 EZ

    Total: 2600m


    Sun: Swim/LCM/Solo @ Lebo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles

    Main sets:

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

    10 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    8 x 50 DPS free w/paddle
    100 EZ

    Total: 2250 m



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


    Our neighborhood outdoor long course meter pool opened this weekend with adult only lap swim from 11:00-12:00. An hour isn't the much time for a workout, but probably sufficient for me right now in my de-conditioned state. The water was absolutely freezing. They didn't get the heater fixed and running until Friday night. The temperature was 72 on Sat and 77 yesterday -- at the surface. Brr! Not being used to long course, I was pretty tired after yesterday. Off to yoga this afternoon.
    Categories
    Swim Workouts
  18. Thursday May 26

    by , May 27th, 2016 at 11:57 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10


    Yoga, 20 min

    Walk with dog, 2 miles


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


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  19. CN -- Let it go!

    by , May 23rd, 2016 at 10:59 AM (The FAF AFAP Digest)
    This was not the meet of my dreams (said in dramatic understatement). Before leaving, I had some GI issues from the antibiotics that I was on for the sinus infection. But I felt fine during the drive up to Toronto. Unfortunately, then I was the unlucky recipient of Lil Fort's stomach virus Friday night. It seems to be going around here. So I was not exactly my usual self. CN ended up being basically a one day meet.


    100 breast, 1:24.3, 1st

    All was well the first 50m, out in 38.7. But I was tired at the start of the second 50, so knew I was in trouble. Unlike my 100 breast at USMS nationals, I had a spectacular collapse, coming back in :45. Stroke fell apart, and I felt like I was going backwards the last 25. Considering that I swam a 1:22.0 last November on 3 days rest, this is pretty darn awful and close to a personal worst. As a result of this, I scratched the 100 IM. I just did not have the energy to get through that event, which I think is much harder than the 100 breast. I did consider leaving the meet at this point, but I was already there and didn't want to be a baby.


    50 free, 28.3, 1st

    This is a solid time considering. I actually thought I'd be at least .5 slower. It just lacked punch. And I can't say I was mentally all there. For 50s, you have to be ready to rip.


    50 breast, 37.6, 1st, NR

    I did not feel well on Sunday am, but I decided to just swim this event and then leave. (I had zero desire to swim the 100 back.) From the video that Mark took, I had a good start and good first 25 until I misjudged the turn (big glide into fina wall). Then I had another major fade the second 25. The time is well off my PR but fast enough to get under the national record of 38.3. So that was a silver lining from the meet.


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


    I watched Mark swim a great 50 breast (all his event swere awesome!) and then felt awfully sick to my stomach. I had to rest awhile before I could leave. And it was a long (7.5 hour) drive home with traffic at a standstill on Queen Elizabeth Way.

    So a big waste of a taper and all that 100 training ... But so goes life sometimes. Onward and forward! I slept for 11 hours last night and still feel exhausted. I am going to avoid the pool for a couple days. I think I've inflicted enough torture on the poor body for while.

    Updated May 24th, 2016 at 11:43 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  20. Wed-Thur May 18-19

    by , May 19th, 2016 at 11:30 AM (The FAF AFAP Digest)
    Wednesday: 1500 EZ

    Thursday: 1000 with a couple bursts


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


    I'm starting to feel hyper so I guess that is a good sign. I screamed at an inanimate object last night. However, my lower back is still bothering me despite heating and zapping. I've really laid off the dolphin kicking this week. I'm seeing my chiro this afternoon and hitting a cryosauna to see if that helps. I'm a little worried about the long drive ...

    Heat sheets are out. I'm quite happy that, contrary to the meet info, they are swimming by time, not age group.
    http://www.cmsc2016.com/wp-content/u...ned-female.pdf

    Based on those, I will have virtually no rest between the 100 IM and 50 free on Saturday. I'll have to play it by ear. If I scratch, it's no big deal. I'm mostly focusing on different events than the Albatros meet and I don't feel the need to swim a lot of events.
    Categories
    Swim Workouts