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My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Wed-Thur Dec 9-10

    by , December 10th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Wednesday: 1100 easy

    Thursday: 850 with a couple bursts and 100 pace 25s


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


    Feeling more energetic, but still have a sore throat. I think that may drag on for awhile. But it will not deter me from going to the meet. So while I may not be 100%, I feel sprightly enough to give it a whirl and have fun.

    I felt kind of sluggish in the water the last couple days, probably due to the massage on Tuesday. Mostly packed and ready to hop on the plane tomorrow. I'm really hoping my flight is on time and that I get to the pool for the 4:00 pm warm up. I'd like to reacquaint myself with the 5 meter backstroke flags. And then get to watch Stewart kill his 800. I'm definitely feeling a little twitchy from all the rest ...

    I did read that they will add a 15 minute break mid-way through the meet. That will be helpful. I wish more meet hosts would do that.

    Updated December 10th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts
  2. Tuesday Dec 8

    by , December 8th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    600 various
    100 scull
    2 x 50 burst + cruise
    50 EZ
    4 x 25 @ 100 pace + 25 EZ
    150 EZ

    Total: 1350


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


    Feeling better. I just wish my throat wasn't swollen so that I could breathe better. Had a 90 minute massage to loosen up the muscles. Hoping for another night of big sleep.
    Categories
    Swim Workouts
  3. Monday Dec 7

    by , December 7th, 2015 at 05:29 PM (The FAF AFAP Digest)
    1300 EZ @ LA Fitness


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


    Feeling tired today after yesterday's sprinty effort. So plan on sitting on the couch much of the rest of the day. I was thinking that I may need to do fewer events than I had planned ... We'll see ... I may not check in for the 200 free (planned 50 split) and just sleep in that morning. The sprint events are all in the afternoon, which is nice, but they are mostly bunched together, which is not nice. I do have a massage booked for tomorrow. Good thing since I haven't stretched a lick lately!

    Here are the psych sheet for NE Champs: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 7th, 2015 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  4. Progress, Sunday Dec 6

    by , December 6th, 2015 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 50 burst SDK + cruise
    --3 from a push w/fins & 2 off the blocks
    50 EZ

    2 x 50: backstroke start @ 100 pace to 15 m then cruise
    -- note to self: take 11 kicks on 100 back start bc 12 kicks in a tank put me at 15 meters
    100 EZ

    1 x 25 back @ 100 pace from the blocks (13, little fast)
    75 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- free (9 high), breast (11)
    50 EZ

    2 x 25 fly w/fins @ 100 pace (11s) + 25 EZ
    100 EZ

    Total: 1850



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


    Finally! I finally woke up today (after 10 hours of sleep) and felt a definite uptick in health. Still very tired, but haven't had to sit on the couch all day. So I have some hope I'll be recovered enough to hop on a plane on Friday. It would be a shame to waste this sickness taper ...

    I went to Bethel Park today so was able to do some starts and sprinty bits. I'll probably go all easy tomorrow and just a few bursts and 100 pace 25s the rest of the week.
    Categories
    Swim Workouts
  5. Sat Dec 5

    by , December 5th, 2015 at 06:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


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


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 09:35 PM by The Fortress

    Categories
    Uncategorized
  6. Friday Dec 4

    by , December 4th, 2015 at 05:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

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

    3 x (25 AFAP + 125 EZ)

    14 x 25
    odds = 100 pace
    evens = EZ
    150 EZ

    Total: 2250


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


    I took yesterday off completely. Did a taper workout at Sewy today. Still feeling so exhausted. But my fever is down and throat is slightly better. I am just really really bored out of my mind ... I am not really a sit on the couch all day kind of person ... I feel a little bit like Stewart did when he had shingles -- counting down the days until your meet and hoping you'll be better in time.
    Categories
    Swim Workouts
  7. Wed Dec 2

    by , December 2nd, 2015 at 07:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

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

    Mains sets:

    4 x (5 x 25) @ :45
    1 = burst flutter kick, 2 = burst flutter kick, 3 = EZ, 4 = free 100 pace, 5 = EZ
    100 EZ

    4 x (25 AFAP breast + 125 EZ)

    8 x 50 DPS free
    100 EZ

    Total: 2500


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


    Still very under the weather. Getting sick seems like such a frequent occurrence during taper. I guess the immune system reacts oddly when you increase or decrease the work load. I used to get really bothered, psychologically, by this phenomenon. But I've always had a good meet after being sick during taper. I know what you do the last couple weeks doesn't have that much impact on times (unless you don't rest enough). In fact, sometimes your body gets more rest when you're sick. What really matters is that you are 100% on the day of the meet. I hope so; I have 9 days left to recover. If I feel worse tomorrow after today's workout -- hopefully not! -- I will take another day off.
    Categories
    Swim Workouts
  8. Tues Dec 1

    by , December 1st, 2015 at 03:28 PM (The FAF AFAP Digest)
    I just did 1650 EZ at LA Fitness.

    I'm worse today. Sigh. Maybe did too much yesterday. When I had my immune system checked awhile ago, I found out that I have a chronically reactivated mono virus. That fits my current symptoms now -- sore throat, swollen glands, fatigue. I'm supposed to start on a strong anti-viral, but I put it off until after the holidays bc of the side effects. So I guess it's going to be a sickness taper for me. Better now than at the meet I guess ... Back to my couch.
    Categories
    Swim Workouts
  9. Mon Nov 30

    by , November 30th, 2015 at 06:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    2 x
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    extra 50 EZ at end

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

    26 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    150 EZ

    1 x 50 AFAP flutter kick w/fins & board (23 high)
    150 EZ

    Total: 2800


    Did 45 minutes of foam rolling/stretching/yoga/rehab exercises


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


    I had a great night's sleep last night. I am still under the weather, no worse. Did a pretty standard workout for this point in my taper.

    I see that NE Champs is up to 458 swimmers. And psych sheets for the SPMS meet are out: http://lbgrunions.org/psychsheets.html#34

    Updated December 1st, 2015 at 03:29 PM by The Fortress

    Categories
    Swim Workouts
  10. Sunday Nov 29

    by , November 29th, 2015 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    600 various
    5 x 25 shooter + 25 EZ
    50 EZ
    4 x 50 w/fins, UW 20y each length @ 1:30 (they did 8 x 50 @ :45)
    50 EZ
    4 x 25 power kick @ :45
    50 EZ

    Main sets:

    10 x 50 @ 1:40 (they are doing 100s)
    odds = 100 pace
    evens = EZ
    150 EZ

    20 x 25 @ :45
    odds = burst or EZ
    evens = 100 pace
    200 EZ

    Total: 2650


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


    It was great to see my son over Thanksgiving. Unfortunately, he arrived with a cold, which I now have. I took yesterday off. I went to the pool today, but felt pretty lethargic. I am really hoping this does not devolve into a 2 week thing. Off to the couch.
    Categories
    Swim Workouts
  11. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Thursday:

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Friday:

    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.


    Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    100 EZ

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

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


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


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.

    I'm slightly concerned that there are not that many swimmers signed up for NE Champs ... barely over 300 two days before the deadline. That would make the meet run very fast.

    Updated November 27th, 2015 at 11:16 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed Nov 25

    by , November 26th, 2015 at 10:09 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    200 kick
    100 scull
    5 x 50 free w/paddles & fins @ :50
    4 x 50 IM drill w/fins @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    1 x 100 @ 1:45 (only 50s for me)
    2 x 25 fast power kick @ :45
    1 x 75 @ 1:30
    3 x 25 fast power kick @ :45
    1 x 50 @ 1:15
    4 x 25 fast power kick @ :45
    1 x 100 EZ

    R1 = fly, R2 = back, R3 = breast, R4 = free

    R1 = Everyone in level 2 used fins. I did the 75 single arm fly.
    R3 = I tried to go 100 pace on breast. Went 37s on the 50s. Really hard to do the power kicks afterward.
    R4 = I used fins. On the 100/75/50 frees, I did 25 AFAP and then EZ.

    3 x (25 AFAP breast + 25 EZ)
    100 EZ

    Total: 3250


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


    That was a long main set last night. It ended up being more aerobic work than I would normally do. In total, there were 36 power kicks. Even for me, that's a bunch. I did them all @ 100 pace. I mostly alternated back and belly power kicks, but probably did more kicks on my back as I tired.

    I also did 40 minutes of stretching/yoga/foam rolling before practice.

    Happy Thanksgiving everyone!

    Updated November 26th, 2015 at 11:32 AM by The Fortress

    Categories
    Uncategorized
  13. Tuesday Nov 24

    by , November 24th, 2015 at 07:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    2 x
    8 x 25 DPK shooters w/fins @ :45
    100 EZ
    extra 100 EZ at end

    Main sets:

    6 rounds w/fins:
    4 x 25 IM order @ 100 pace @ :30
    1 x 100 EZ

    extra 100 EZ

    8 x 25 no breath free @ :40
    150 EZ

    Total: 3000


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


    Yikes, I felt pretty plastered today from yesterday's double. Upper body weights also just kill my pool work. I couldn't do that much race pace work, so threw in some hypoxic work. Glad that I'm done with weights for awhile ...

    Strong legs are good! http://well.blogs.nytimes.com/2015/1...wn-and-brains/
    Categories
    Swim Workouts
  14. Monday Double Nov 23

    by , November 24th, 2015 at 11:30 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    resisted crunches on yoga ball on double cable machine, 40 x 3 x 10
    resisted side lunges on cable machine, 40 x 2 x 10 each side
    resisted standing broad jumps, 30 x 3 x 5
    altitude drop + squat jump, 5
    knee tuck jumps, 5
    explosive fly pulls on double cable machine, 40 x 3 x 5
    straight arm dips, 90 x 3 x 15
    glute isolator, 60 x 3 x 5 each leg
    face pulls, 50 x 4 x 15
    explosive leg extensions, 105 x 3 x 15
    bunny hops over bench, 3 x 10
    good mornings, 85 x 4 x 5
    med ball slams, 10
    alternating hammers, 20 lb DBs x 3 x 25/20/15

    20 minutes yoga & stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 300)
    5 x 50 kick @ 1:10
    -- used fins, did back kick and was UW 15m each length
    50 EZ
    5 x 50 free w/paddles @ :50
    8 x 25 power kick @ :45
    -- I did these burst SDK + cruise, tho the interval was a little short
    1 x 50 EZ

    Main sets:

    5 x 200 free w/bilateral breathing patterns & buoy
    -- I did backstroke kick w/fins and did:
    #1 = 100 fast (:57) + 50 EZ
    #2 = 150 EZ
    #3 = 50 AFAP (23) + 100 EZ
    #4 = 150 EZ
    #5 = 100 fast (:55) + 50 EZ
    1 x 100 EZ

    5 x 50 kick fast @ 1:10
    -- well, my legs were feeling fried after the fast kicking in the set before. So I did 25 fast breast @ 100 pace (17s) + 25 EZ
    1 x 50 EZ

    5 x 50 free @ 200 pace @ 1:05
    -- I did 6 x 25 backstroke fast @ 100 pace. Was maybe a tad faster than 100 pace. Went 15s and a couple of 14 highs.
    1 x 100 EZ

    4 x 100 w/bilateral breathing pattern, last one fast
    -- I punted this and just did 4 x 50 EZ
    1 x 100 EZ

    4 x 25 fast power kick @ :45
    1 x 50 EZ

    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 3150


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


    On Sunday, I went on a 7 mile walk with a friend and did 20 minutes of yoga. I wasn't interested in a long drive to a crowded pool and needed an "off" day in any event.

    I felt pretty tired when I got in the water last night after the long weight session, but my times were pretty solid. Again, it was a workout that was easily adjusted to sprint distances.

    That was my last dryland workout before NE Champs, which will give me about 2 1/2 weeks rest. I'm going to hit the swimming hard this week and then start resting this weekend or Monday. Unlike Stewart, I'm not feeling the need for a long taper. But my body could probably use one. 10 days is about my tolerance for tapering. After that, it just annoys me.

    I did wedge my body into the new Jaked J Rush that I purchased. I have to say it was a perfect fit. It had more compression that the thin Speedos and fit more tightly on top than the Arenas. I do not have a typical swimmer's body, so it can be hard to find suits that fit. I still (mostly) love the Arena Carbon Pro, but will give the Jaked a whirl at NE Champs.
  15. Sat Nov 21

    by , November 21st, 2015 at 06:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    100 single arm fly
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    8 x 25 SDK @ 100 pace @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    Total: 2700


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


    Did a pure sprint workout today with lots of rest. I'm glad I didn't go easy today bc I heard that Bethel is having a 60 kid birthday party tomorrow with 0-1 lanes for lap swimming ... I would have hated to have planned a workout there and encountered that ... This was my 6th day in a row of training, so I will definitely go easy or go to yoga tomorrow.
    Categories
    Swim Workouts
  16. Fri Nov 20

    by , November 21st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    8 x 50 w/fins @ :50
    8 x 25 power kick @ :45
    4 x 25 burst SDK + cruise @ :45
    100 EZ

    12 x 25 IM order @ 100 pace @ :45
    1 x 100 EZ

    6 x 50 kick, 25 fast + 25 EZ @ 1:30
    -- we were supposed to do 2/3 fast
    -- cruised in around 35-36 (did backstroke kick)
    1 x 100 EZ

    4 x 100 with some pattern @ 2:30
    -- I did 25 fast + 75 EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- did breast w/fins, 26
    1 x 100 EZ

    Total: 2250



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


    There was no Pitt practice due to a college invitational, so I drove out to Sewy to swim with their team. Practice was only an hour, which suited me fine as I was feeling tired. Despite that, I swam pretty well on the race pace bits. Had dinner with some friends afterward. I am heading to Bethel Park later. I'll see how I feel. May have to shift to recovery mode. Or just go to yoga.

    Updated November 21st, 2015 at 10:54 AM by The Fortress

    Categories
    Swim Workouts
  17. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    Swim/SCY/Solo

    1000 EZ


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


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  18. Wed Nov 18

    by , November 19th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 kick w/fins @ :50
    8 x 25 power kick @ :45
    6 x 50 w/paddles @ :50
    -- no, did 8 x 25 scull w/paddles
    50 EZ

    Main sets:

    10 x
    1 x 100 IM (fins) @ 1:50
    1 x 50 fast stroke (no fins) @ 1:00
    1 x 50 EZ @ 2:10

    No, no a 1000x times no!

    I did 5 rounds of:
    1 x 100 backstroke kick w/fins @ 200 pace @ 1:50 (avg 1:01s)
    1 x 50 fast breast w/fins @ 1:00 (28-29)
    1 x 50 EZ @ 2:10

    Then I moved to the back of the line and did 1 round that was all EZ and then 4 rounds of:
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:50
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:00
    -- did 50 EZ a couple times otherwise sat on the wall
    -- backstrokes were all 13 high-14 flat
    -- these were approx 95%, too hard to go 100% amidst all the waves

    200 EZ

    4 x 25 fast @ :45
    -- 2 back, 2 breast
    -- too tired to do anymore
    50 EZ

    Total: 3250


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


    It was another sprinter's credo/axiom night. I can't even imagine doing 10 x 100 IMs ... My lanemates were trying to cajole/shame me into doing more than 5 rounds, but I am immune to peer pressure. And besides, I did an IM workout yesterday. Off the gym shortly, and then a massage.
    Categories
    Swim Workouts
  19. Tuesday Nov 17

    by , November 17th, 2015 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:


    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


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


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Categories
    Swim Workouts
  20. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



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


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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