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Swim Workouts

  1. Friday, Dec. 20

    by , December 20th, 2013 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

    Did a modified set from the HIT forum:

    3 x through:
    4 x 25 descend (R1 = free descend, R2 = smooth fly, R3 = breast descend) @ :30
    4 x 50 free w/paddles descend @ 1:00
    1 x 100 kick, negative split, faster each round
    4 x 25 back kick, descend to 100 pace @ :30
    R1= 50 EZ, R2 = 100 EZ, R3 = 150 EZ

    200 various farting around trying to decide what to do ..

    6 x 50 breast/free @ 100 pace @ 1:30
    150 EZ

    Total: 3400


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

    My mind is not really on swimming right now. I have the holidays on the brain and trouble concentrating. At least I'm in the water!

    Article on why training more during the holidays is not a good idea:
    http://www.swimmingscience.net/2013/...ng-effect.html
    Categories
    Swim Workouts
  2. Il Garbagio, Thursday, Dec. 19

    by , December 19th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Bill & Jim

    600 various

    10 x 100 @ 1:30
    I did evens = free, odds = kick

    Then Jim announced we were doing an hour swim for time. He insisted it would be good for me. I think he actually thought he might persuade me to do it. Ha! He actually ended up doing a 1650 for time. Bill and I did:

    2 x (10 x 50 w/fins) @ :50
    -- I mixed free and kicking

    8 x 50 kick no fins @ 1:30
    -- 15 AFAP + cruise
    -- I did the last one fast with fins and went a 25
    100 EZ

    Total: 3100


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

    This was pretty much recovery swimming for me, though it had a garbage yard component. I have some wicked DOMs after yesterday's first effort in the weight room in many months. I think I probably should have done half of what I ended up doing. I'm not going to focus too much on fast stuff for a few weeks while my body gets accustomed to lifting again. Onward!
    Categories
    Swim Workouts
  3. Tuesday, Dec. 17

    by , December 17th, 2013 at 03:04 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/ Bill & Jim

    Warm up:

    600 various
    100 scull
    100 fly drills

    Main Sets:

    10 x 100 @ 2:00
    EZ/medium/fast
    I did back kick w/fins on 2 of the fast ones. Went 55s and I wasn't even going full throttle. The third one I did breast and was out in 30, then cramped.

    6 x 50 @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute @ 1:00
    50 EZ

    Total: 2600


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

    Started on the long road to get back in better shape. Easing back in, may have spent more time chatting than swimming. I reviewed my blog entries from prior more successful seasons. I was religious about doing drylands 2x week, did a lot more stretching and did more fast 100s in practice. I also think I just rested too much for NE Champs. I will approach my next SCM meet differently. I also need to work more on hypoxic work. But my lungs haven't felt the same since moving. I've been attributing it to my dog allergies, but it could be all the allergens and poor air quality in Pittsburgh. To the gym tomorrow!
    Categories
    Swim Workouts
  4. Thursday, Dec. 12

    by , December 12th, 2013 at 05:05 PM (The FAF AFAP Digest)
    900 EZ at Sewickley + some hot tubbing and a massage

    Feeling a bit twitchy now, which is a good sign. But my legs aren't as rested as I'd like.

    There's supposed to be a storm in Boston on Saturday. Ugh. One year SwimStud and I almost killed ourselves driving around in a storm and tons of people scratched. I don't have as much rest as I'd like Sat anyway since my first event isn't until 12:25. On the other hand, it's good for me to compete in the afternoon when I usually train.

    Hoping for safe travels!
    Categories
    Swim Workouts
  5. Wed., Dec. 11

    by , December 11th, 2013 at 02:54 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    1100 EZ, not one fast stroke. Spent more time in the whirlpool than the pool. My hamstrings are sore and tight. But I don't dare stretch too much. If you haven't been stretching, it just makes you sore. I have another catch up massage tomorrow, so hopefully that will loosen them up.
    Categories
    Swim Workouts
  6. Tuesday, Dec. 10

    by , December 10th, 2013 at 04:10 PM (The FAF AFAP Digest)
    1550 EZ @ Sewickley Y with a few bursts and up tempo 25s. The good thing about Sewickley is that there is a whirlpool and hottub.

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

    NE Champs is up to 496 swimmers and revised psych sheets come out tomorrow. No taper b*tchies yet and my legs don't feel rested. Trying to stay positive, so important during taper. My free times have been very fast in practice so I am keeping that at the forefront of my mind!
    Categories
    Swim Workouts
  7. Monday, Dec. 9

    by , December 9th, 2013 at 02:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    600 various
    100 scull
    4 x 50 fly drills
    4 x 25 shooter + 25 EZ
    5 x 25 up tempo free + 25 EZ
    100 EZ

    Total: 1550


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

    Had a very fun whirlwind weekend in NYC. Walked around a ton, which was bad for the resting of the legs. Lil Fort loves NY; she can't wait to go back. 4 more days of rest. Not really sure what to expect out of the meet. It has been a somewhat trying fall of training. I'm really hoping to get in some weights again this winter.
    Categories
    Swim Workouts
  8. Thursday, Dec. 5

    by , December 5th, 2013 at 03:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    6 x 25 bust + cruise @ 1:0
    150 EZ
    3 x (25 AFAP from the blocked + 125 EZ)
    -- rolling on :50: fly (11mid), free (10 high), breast (14)
    1 x 50 free w/fins, broken for :10 (19)
    200 EZ
    6 x 25 DPS free, working on breakouts
    100 EZ

    Total: 2350


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

    Got a deep tissue massage yesterday and felt kinda sloggy at first in the water. But my times were fast.

    Psych sheets for NE Champs are out: https://docs.google.com/file/d/0B-m1...T2s/edit?pli=1

    I'm seeded in the top five for every event and 1st for 50 fly and back. Now I'm having second thoughts about doing 50 breast instead of 100 back. I haven't trained at all for 100 back and will be well off my NR (where I was UW for an exceedingly long time), but easier to get the AA there than in 50 breast Otoh, my breast has been very fast lately. Decisions, decisions I should probably stick with my original plan.

    I received all my replacement swim gear today. I got a Speedo "lucky bag" in my backpack with mirrored goggles, a goggle case and a silicon cap. Sweet!

    Updated December 5th, 2013 at 03:39 PM by The Fortress

    Categories
    Swim Workouts
  9. Dec. 2-3

    by , December 3rd, 2013 at 03:47 PM (The FAF AFAP Digest)
    Monday:

    1750 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
    50 EZ

    Main Sets:

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

    4 x 30 burst SDK + cruise back from the blocks
    100 EZ

    5 x (25 AFAP + 75 EZ), a few from the blocks
    100 EZ

    1 x 50 fly w/fins, broken for :10 (20)
    300 EZ

    Total: 2500


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

    Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.

    Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.

    Updated December 3rd, 2013 at 04:28 PM by The Fortress

    Categories
    Swim Workouts
  10. Y Meet, Dec. 1

    by , December 1st, 2013 at 04:50 PM (The FAF AFAP Digest)
    My second Y meet is in the books. I made it out to Sewickley even though I wasn't super excited to race; I would have preferred a workout. Perhaps not the best idea to have done a sprint workout yesterday, but I was viewing this meet as a speed workout. I did a longer warm up than usual.

    50 fly, 26.7

    Ew, badly executed race. Breakouts were bad again, I scraped the bottom coming off the turn on the 3 feet deep end and then banged my hand on the lane line after correcting for that. Felt kinda awful too. I didn't even expect to break 27, so I guess the time isn't too bad considering. I swam in Water Rat's lane since he decided to skip the meet. I wish there was someway to correct my breakout issues. I just can't sense the water on my back/arms and have to lift my head slightly to see, which causes serious drag. My fly has felt great in practice, so I need to put this race in the rear view mirror.

    25 free, 11.6

    Technically, this is a PR. But there was manual timing for the 25s, so that could have factored in. Legs felt tired.


    50 back, NS

    Skipped 50 back bc I had no interest in hitting the bottom off the turn.


    25 breast, 14.6

    This is likewise a PR and faster than my 15.0 from the Sprint Classic. But again, I may have benefitted from manual timing.


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

    This may be my last Y meet this season. I just can't stand the shallow water. Today, I flinched slightly during every start where the pool goes from 12 to 4-5 feet deep abruptly about 10 yards from the start. Maybe I should stick with free or breast at these meets.

    Jim and I did 10 x 50 EZ @ 1:00 as a warm down when the meet was over.

    I'm glad it's now taper time! 12 days to NE Champs. I'm going to rest hard. My body needs it as I haven't really had any quality rest since I started training more seriously in early September. I'm going to NYC next weekend with friends to goof around and see some shows. Not the best timing with a taper meet the next weekend, but life is important too. So far, there are only 313 swimmers signed up for NE Champs, which about 200 less than last year. I hope more people sign up. I like this meet because there is so much rest.

    I'm more tired than I should be right now ...

    Updated December 1st, 2013 at 04:57 PM by The Fortress

    Categories
    Swim Workouts
  11. Vandalized, Sat. Nov. 30

    by , November 30th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

    As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    4 x 25 shooter + 25 EZ
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    3 x (50 @ 100 pace + 100 EZ)

    3 x (25 AFAP + 75 EZ)

    4 x 50 DPS free
    100 EZ

    Total: 2600


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

    I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

    Updated November 30th, 2013 at 05:10 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed., Nov. 27

    by , November 27th, 2013 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @Sewickley

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    4 x 50 chest press fly drill
    6 x 25 breast drills
    7 x 25 shooter + 25 EZ
    50 EZ
    4 x 25 no breathe free
    10 EZ

    Total: 2150


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

    Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!
    Categories
    Swim Workouts
  13. Tuesday, Nov. 26

    by , November 26th, 2013 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    5 x 50 fly drills
    50 EZ
    4 x
    4 x 25, 20 Y UW shooter w/fins @ :30 + 50 EZ kick @ 1:00
    100 EZ

    Main sets:

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

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

    3 x (25 AFAP kick + 25 EZ) kick @ 1:15
    100 EZ

    4 x 12.5 SDK off the blocks w/chute, cruise back
    50 EZ

    4 x 25 w/chute
    100 EZ

    Total: 3600


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

    I had planned a recovery workout today. But I had Fort Son with me (dropped him at the gym) and he wanted a longer workout. So I decided to try a third day with some speed in a row. I've been doing lots of broken 75s and 100s, so decided just do do some blast 25s with mega rest. I was pleasantly surprised with the time -- I even saw a glimpse of 9s on all my 25 frees. Unfortunately, Pitt is closed for rec swim Wed-Sun. Masters still have practice on Wed night and Friday am, but no open hours. I'm hoping the Sewickley Y is only closed on Thursday.
    Categories
    Swim Workouts
  14. Monday, Nov. 25

    by , November 25th, 2013 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 caterpillar fly drill
    3 x
    4 x 25 @ :30, UW 20 Y + 50 EZ @ 1:15
    100 EZ

    Main sets

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

    4 x 50 free, descend to 100 pace @1:00
    100 EZ

    3 x
    4 x 25 fly w/fins (11s) @ :35 + 100 EZ

    2 x (10 x 25 over kick free w/zoomers) + 100 EZ

    10 x 25, AFAP dolphin kick to 15 m + cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3950


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

    That workout felt harder than it should have My body still feels like it needs a recovery week. I can't tell if I'm just getting old or if it's something else. Looking back at my flog, I seem to be doing more yardage than I was last spring and fewer pure recovery workouts. My GTD goal was 350 and I'm at 339 even though I was only swimming 3x a week through the summer. It also looks like I was resting more for meets, and of course there are no meets in Pittsburgh I need more meets! I want to swim a SCY meet besides Zones. I guess I'll have to travel for one
    Categories
    Swim Workouts
  15. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    75
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


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

    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
    Categories
    Swim Workouts
  16. Thursday, Nov. 21

    by , November 21st, 2013 at 05:28 PM (The FAF AFAP Digest)
    Wednesday:

    Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 DPS free @ :50
    3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
    75 EZ

    Main sets:

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

    2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
    -- 20s, say a glimpse of a 9 on one 25

    5 x through:
    3 x 25 AFAP @ :30 + 75 EZ
    -- did 3 IM and 2 kick
    100 EZ

    6 x 25 w/chute & paddles @ 1:00
    100 EZ

    2 x (25 AFAP + 25 EZ @ 1:30)
    -- started getting calf cramps, so desisted
    100 EZ

    Total: 3450


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

    The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!
    Categories
    Swim Workouts
  17. Tuesday, Nov. 9

    by , November 19th, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500



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

    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: http://www.ncbi.nlm.nih.gov/pubmed/15778899. Though who goes 60% during active recovery? Not me.
    Categories
    Swim Workouts
  18. Monday, Nov. 18

    by , November 18th, 2013 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


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

    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Categories
    Swim Workouts
  19. Thursday, Nov. 14

    by , November 14th, 2013 at 05:23 PM (The FAF AFAP Digest)
    Swim w/Jimby @ Sewickley Y

    Warm up:

    600 various
    5 x 50 scull drill

    Main Sets:

    Jimby did 6 x 150 @ 2:15
    I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
    100 EZ

    5 x
    100 free build to fast @ 1:45
    1 x 50, 20 Y AFAP kick + cruise 2 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    8 x 25 @ :40
    odds = burst or 100 pace (free or SDK)
    evens = EZ
    100 EZ

    6 x 25 w/chute @ 1:00

    8 x 50 free @ 1:00
    -- breath control
    -- Jim is better than me!
    50 EZ

    Total: 3550

    25-30 min foam rolling + RC/scap ex


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

    Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

    I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    9 Female 50 SCM Fly 0:29.50 12/14/2013
    11 Female 100 SCM Back 1:12.00 12/14/2013
    17 Female 50 SCM Breast 0:37.40 12/14/2013
    21 Female 100 SCM Free 1:05.50 12/14/2013
    35 Female 100 SCM IM 1:12.50 12/15/2013
    39 Female 50 SCM Free 0:27.91 12/15/2013
    45 Female 100 SCM Fly 1:11.00 12/15/2013
    47 Female 50 SCM Back 0:30.65 12/15/2013

    Updated November 15th, 2013 at 09:41 AM by The Fortress

    Categories
    Swim Workouts
  20. Wed., Nov. 13

    by , November 13th, 2013 at 09:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/Transition

    600 various
    5 x 50 scull drill
    4 x 25 no breath free @:35
    50 EZ
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 30 burst SDK + cruise back from the blocks
    50 EZ
    4 x 25 burst right side SDK from a push + cruise
    100 EZ

    Main Sets:

    1 x 25 AFAP fly from the blocks (11)
    75 EZ
    2 x 25 AFAP fly w/fins @ :40 (10s)
    100 EZ
    1 x 50 fly/back @ 100 pace
    100 EZ

    1 x 25 AFAP back from the blocks (13)
    75 EZ
    3 x 25 AFAP back w/fins @ :45 (11s)
    125 EZ
    1 x 75 fly/back/breast @ 100 pace
    175 EZ

    1 x 25 AFAP breast from the blocks (14 high-15)
    75 EZ
    4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
    150 EZ
    1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
    200 EZ

    1 x 25 AFAP free from the blocks (11)
    75 EZ
    3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
    -- I had intended to do more, but I was done
    175 EZ

    Total: 3375


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

    I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.
    Categories
    Swim Workouts
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