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Swim Workouts

  1. Wed., Jun 27

    by , June 27th, 2012 at 05:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville

    500 various
    4 x 50 fly drills
    8 x (25 UW dolphin + 25 easy kick)
    6 x 50 burst + cruise
    6 x (25 up tempo + 25 EZ)
    -- 2 free, 2 breast, 2 back
    2 x (25 AFAP dolphin kick + 75 EZ)
    50 EZ

    Total: 1950 m

    +++++++++++++++++++++++++++++

    That's probably my last LCM swim. It's not worth the commute for a 1500 swim. Today I was stuck on the beltway (accident) forever.

    I also plan to do some RC exercises and foam rolling tonight. I finally tried on my 2XU compression top that I want to use at Nats. Water Rat was right -- really really difficult to get on. It's a two person job.

    Looking forward to more trials coverage tonight. I doubt they'll show the semi-finals with only an hour allotted. Teen Fort is rooting for an old boyfriend in the finals of the 100 back.

    Meanwhile, I have a very lazy weekend ahead! Mr. Fort and Lil Fort are heading up to NY to visit relatives. Teen Fort is at the Princeton rowing camp (she is now besotted with the campus). So it's just Fort Son and me. With the Tour starting up, I foresee serious coach time.
    Categories
    Swim Workouts
  2. Tuesday, June 26

    by , June 26th, 2012 at 10:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


    ++++++++++++++++++++++++++++

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 10:54 PM by The Fortress

    Categories
    Swim Workouts
  3. Monday, June 25

    by , June 26th, 2012 at 11:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:

    w/fins:

    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600


    Acupuncture, 45 min


    ++++++++++++++++++++++++++++


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Categories
    Swim Workouts
  4. Sunday, June 24

    by , June 24th, 2012 at 06:43 PM (The FAF AFAP Digest)
    Saturday:

    30 minutes of RC and foam rolling


    Sunday:

    25-30 minutes RC/scapula exercises

    30 minutes yoga/foam rolling

    1000 EZ swim


    ++++++++++++++++++++++++++++

    Just more recovery this weekend (as is typical of all my weekends). Only 11 days until Omaha, so I will be shifting into mega rest. Looking forward to a deep tissue massage on Tuesday. Hoping that may help the shoulder as well. It is somewhat odd to go backward once you're 3 sessions into PRP (at least that was my prior experience). I hope, god forbid, I haven't done something new and different to my shoulder or exacerbated the small labral tear.

    I'm having a blast gorging myself on OT TV viewing in various sports! Tonight more track and field.
    Categories
    Swim Workouts , Yoga
  5. Friday, June 21

    by , June 22nd, 2012 at 09:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville:

    Warm up:

    700 various

    Main Sets:

    8 x (25 UW + 25 easy kick)
    -- 4 belly, 4 back

    5 x 100 smooth backstroke

    2 x (25 AFAP swim + 25 EZ)
    50 EZ

    2 x (25 AFAP dolphin kick + 25 EZ)
    50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    Total: 2300


    +++++++++++++++++++++++++++++

    Had to swim solo today because I had to travel to Rockville early. Summer swim league events are interfering with my life! And the first A meet of the season is tomorrow am. Poor Teen Fort. Her flight back from rowing camp is delayed 5 hours, and she hasn't touched water in awhile. Lil Fort is all excited.

    Swimming was a bit of a challenge today until the AFAP efforts. There were a plethora of very slow long course breaststrokers. Makes it hard to do backstroke.

    Updated June 22nd, 2012 at 09:55 PM by The Fortress

    Categories
    Swim Workouts
  6. LCM Wed, June 20

    by , June 20th, 2012 at 06:27 PM (The FAF AFAP Digest)
    Swim/LCM w/Susan @ Rockville:

    Warm up:

    500 various

    8 x 50
    odds = 25-45 m UW on back + cruise
    evens = 25 UW on belly + fly or breast drill

    Main Sets:
    -- w/fins
    -- all on chatty sprinter interval

    5 x 100 smooth backstroke

    3 x (50 AFAP + 100 EZ)
    back, breast, back kick

    50 EZ

    1 x 50 back @ 100 pace

    150 EZ

    Total: 2000


    RC exercises, 20 min


    ++++++++++++++++++++++++++++

    Nice dip in a cool pool on a ridiculously hot day! Now I'm off to a S&T clinic. I resent having to go to those every two years. Such a waste of time.
    Categories
    Swim Workouts
  7. Tuesday, June 19

    by , June 19th, 2012 at 10:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    24 x 25 shooters w/MF @ :35-40
    -- 8 back, 8 belly, 8 twirling

    Main Sets:

    Fly drill set:
    3 x through w/MF
    50 chest press fly @ 1:00
    50 caterpillar fly drill @ 1:10
    50 dolphin kick on back @ 1:00
    50 single arm fly @ 1:00

    50 EZ

    3 x
    8 x (25 up tempo swim @ :30 + 25 EZ @ :45) w/fins
    50 EZ between rounds
    round 1: free, 12 high-13
    round 2: breast, 14 high-15
    round 3: back, 12 high-13

    Total: 3200


    Acupuncture/Cupping, 45 min


    ++++++++++++++++++++++++++++

    I messed up and did 3 rounds on the last up tempo set instead of 2. I've ruined my taper! Not really, but I thought it was funny that I forgot what I had planned.

    Still struggling with sleep and shoulder pain. I knew those 5:45 am wake up calls last weekend would cause me to wake up early for awhile. Not sure why my shoulder is protesting so much. It was much better for awhile after Greensboro Nats. I wonder if it's at all related to dropping upper body weights? I hope I've just been sleeping on it wrong. And I suppose it could be inflammation from the PRP. As a precaution, I went back to acupuncture today and will do a few more sessions before Omaha. I would prefer not to be in pain (again) for another nationals. 2+ weeks to go.

    I'm much happier with the timeline for my events at Omaha than at Greensboro where I had the first non-distance event every day.

    50 free: 11:55 am
    200 back (100 split): 1:05 pm
    50 back: 2:05 pm
    50 breast: 11:00 am
    50 fly: 2:50 pm

    I think I'm going to take a couple weeks off from the pool after Omaha.

    Off to do more RC exercises.

    Updated June 19th, 2012 at 10:39 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, June 18

    by , June 18th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters on back w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    3 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
    round 2 = breast, 4/5/6/7/8 strokes fast
    round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
    -- did a 25 AFAP on the last one, high 8-9 flat
    50 EZ between rounds
    -- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
    -- wanted to do one round free but my shoulder hurt

    25 EZ

    1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
    -- 29 high 30 flat
    -- was pissed at myself that I spaced out and only did 14 SDK on the second 25
    200 EZ

    1 x 50 AFAP backstroke from the blocks, rolling start
    -- 28 high-29 flat
    175 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    -- 24 high
    200 EZ

    Total: 2950

    30 minutes RC/scapula exercises


    ++++++++++++++++++++++++++++

    I took the main sets from Workout #5 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20856"]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.

    I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.

    I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!

    Updated June 18th, 2012 at 11:45 PM by The Fortress

    Categories
    Swim Workouts
  9. Friday, June 15

    by , June 15th, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Julie

    Warm up/Transition:

    400 various (Julie lapped me again)

    8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
    -- 15-20 m UW on the kick

    Speed Sets:

    Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

    4 x 50
    -- fast 25 UW + 25 easy backstroke kick

    8 x 50
    odds = fast @ 100 pace (2 back, 1 br, 1 free)
    evens = EZ

    4 x 50
    odds = AFAP fly
    evens = EZ
    -- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
    150 EZ

    1 x 100 AFAP back
    -- first length was pretty straight
    -- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
    150 EZ

    2 x 50 w/parachute
    -- 1 br and 1 free
    50 EZ

    Total: 2550


    ++++++++++++++++++++++++++++

    It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

    May try to stretch and do RC later.

    Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

    Updated June 15th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts
  10. Thursday, June 14

    by , June 14th, 2012 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY/next to Speedo:

    Warm up:

    600 various
    12 x 25 shooters
    5 x 50 caterpillar fly drills
    5 x 50 torque drill w/paddles
    chatting

    Speed sets:

    12 x 25 burst + cruise @ 1:00
    -- 6 dolphin, 6 fast hand drills
    100 EZ

    1 x 50 AFAP fly w/fins
    -- 23 flat, saw a glimmer of a 22
    200 EZ

    1 x 100 AFAP backstroke kick w/fins
    -- 51 low
    -- Speedo went with me. Did free -- 53
    100 EZ
    chatting

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- ugh, should have warmed down more after the 100 kick, cramped a bit
    150 EZ

    1 x 50 AFAP fly w/fins
    -- 23 low
    150 EZ

    hottub, 10 min

    Total: 2550


    ART, 30 min:

    Hadn't been in ages. Had him work on my calves, which have been cramping quite a bit lately. He is booked solid lately. Have to wait a month for an appt now. But he said he would sneak me in at the end of the day a few days before Nats for a tune up.


    +++++++++++++++++++++++++++++

    It was great to see Speedo, fresh off his xterra tri and already talking smack about another one in August. Maybe we need more goofy looking people cheering us on at swim meets.

    I was planning to do more today. But it is probably just as well as I'm planning to swim LCM with Susan tomorrow and want to do some race pace work.
    Categories
    Swim Workouts , ART
  11. Tuesday, June 12

    by , June 12th, 2012 at 05:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ 1:20

    Main Sets:

    5 x broad jump off side + squat jump off bottom
    50 EZ

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 speed play drills, 4 dolphin
    1 x 50 easy kick @ 1:00
    5 x 50 smooth free w/fins & paddles @ 1:00

    10 x 25 burst + cruise, no fins @ 1:00
    -- all dolphin kick on back, 15 SDKs to 15 m mark
    1 x 50 easy kick @ 1:00
    5 x 50 fly drills @ 1:00

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 dophin kick on belly, 4 fast hands drills
    1 x 50 easy kick @ 1:00
    5 x 50 backstroke w/turtles @ 1:00

    10 x 25 w/parachute @ 1:00
    -- 6 breast pull, 4 shooters on back w/fins (16 kicks to the wall)
    100 EZ

    Total: 3350


    +++++++++++++++++++++++++++++

    I had contemplated doing workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?t=20835"]U.S. Masters Swimming Discussion Forums[/ame], but I knew during warm up this wasn't going to happen. Or at least it wouldn't happen well. My arms were tired from just swimming long course and my quads were tired from yesterday's 400 meters of fast kicking. So I settled for shorter, explosive sets. I have no problem dedicating a day to training for the first 15 m of my races.

    Right after swimming, I went to PRP. This was the worst, most excruciatingly painful session that I can recall. I can't move my arm right now without pain. Short term pain long term gain. At least that's what I'm telling myself. Hope it doesn't kill my sleep tonight.
    Categories
    Swim Workouts
  12. Monday, June 11

    by , June 11th, 2012 at 05:38 PM (The FAF AFAP Digest)
    Sunday:

    45 minutes of RC exercises and stretching


    Monday: Swim/LCM w/Susan @ Rockville

    Warm up:

    500 various
    8 x 50 w/fins
    -- 20 UW + 30 drill

    Main Sets:

    16 x 50 w/fins @ mega rest interval
    odds = backstroke @ 100 pace
    evens = EZ free or DAB

    16 x 50 no fins @ mega rest interval
    odds = backstroke kick @ 100 pace, 16-17 SDKs off the wall
    evens = EZ DAB

    50 EZ

    4 x 50 w/parachute
    -- 2 breast, 2 free

    50 EZ

    Total: 2800 m

    30 minutes of RC and scapular stretching


    +++++++++++++++++++++++++++++

    I felt like I got a real quality workout in with Susan at Rockville today. Because school is out in MD (not here yet), there were no backstroke flags at one end and there were fewer lanes. We managed fine, but opted not to do a 100 AFAP back. But I think the 50s were good training for that event. My quads were burning on the finless kick set. Hoping to do another 45 minutes of RC and stretching later today. Tomorrow is PRP after a swim.

    I am really glad to be getting some LCM training in. Last year, my 2 week vaca in June + no LCM did not bode well.

    My kids are very excited that their cousin (19) made the Olympic team in kayaking! There is only one slot and she won it in a tie breaker. Nice article in the Post.

    Updated June 12th, 2012 at 05:25 PM by The Fortress

    Categories
    Swim Workouts
  13. Wed., June 6

    by , June 6th, 2012 at 09:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700


    RC/Stretching/Yoga, 60 min


    ++++++++++++++++++++++++++++

    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:
    http://reachforthewall.com/2012/06/0...EORuE.facebook

    Who amongst us can do an ankle push up?
    Categories
    Swim Workouts , Yoga
  14. Tuesday, June 5

    by , June 5th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ 1:10
    8 x 25 DPS shooters w/fins @ :40
    4 x 50 swim w/Finis agility paddles
    -- At first I was worried they'd be too big for my hands. But they seemed fine and I could even do breaststroke with them.
    1 x 50 moderate dolphin kick w/board and NO fins counting kicks
    -- Voted on Jimby's silly poll
    -- He apparently thought he was insulting me by calling me a diva. Huh.
    50 EZ

    Speed Sets:

    -- used fins the whole time

    I did a modified version of workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?p=268012#post268012"]U.S. Masters Swimming Discussion Forums[/ame]. I wish I had written down the intervals before leaving home b/c I didn't give myself enough rest!

    10 x 50 burst + cruise @ 1:00
    -- 4 dolphin kick, 6 fast hands drills
    100 EZ

    1 x 50 AFAP @ 1:30
    -- fly, 23 low
    2 x 50 easy kick @ 1:00
    2 x 50 DPS backstroke @ 1:00
    masters minute

    2 x 50 fast dolphin kick w/fins & board @ 100 pace @ 1:30
    -- went 25 high and 26 low
    2 x 50 easy kick @ 1:00
    2 x 50 backstroke drill @ 1:00
    2+ masters minutes

    3 x 50 breast @ 1:30
    1 = 80-85% (29 high-30 flat)
    2 = 90% (28 high-29 flat)
    3 = AFAP (27 high-28 flat)
    2 x 50 easy kick @ 1:00
    2 x 50 backstroke drill @ 1:00
    2+ masters minutes

    4 x 50 w/fins @ 1:30
    odds = AFAP
    -- tried to do a 50 back from the blocks but cramped and couldn't swim through it.
    -- too late in the practice to attempt off the block work, I guess
    -- tried again pushing off with fins, 23 low 50 back both times
    evens = EZ
    2 x 50 easy kick
    2 x 50 DPS swim

    8 x 25 w/parachute & agility paddles @ 1:00
    odds = breast pull
    evens = free
    100 EZ

    Total: 3350


    ++++++++++++++++++++++++++++

    First, since Speedo is still squating on my blog, I feel compelled to announce that it is his birthday! Hopefully, after his xterra tri this weekend, he will regale us with an entry on his new blog, Pre-Season 5: Embracing Bikes and Bombshells. Maybe there will even be non-google image pics.

    Second, I am thrilled that the 6th event in Omaha may be history in light of the high attendance. And congrats to Patrick for proffering the closest guess. Hopefully, the D folk won't nash their teeth at this deprivation. I was planning on scratching mine anyway consistent with my divanity.

    Third, I was pretty happy with my times today since I still felt tired and groggy.

    Fourth, I am meeting up with the birthday boy tomorrow. And he better go sub 12:00 on his timed 1000 or all his distance training will be for naught.

    Updated June 5th, 2012 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  15. Monday, June 4

    by , June 4th, 2012 at 06:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters on back w/fins @ :40
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    6 kick, 4 fast hands drills
    100 EZ

    10 x (25 AFAP + 75 EZ)
    1 = flutter kick w/fins & board, 11 low
    2 = breast w/fins, 13 mid
    3-4 = back from the blocks w/15 SDKs, rolling start, 13 lows
    5 = free, 11 flat
    6 = breast w/fins, 13
    7-8 = back shooter w/fins, 9s
    -- OK, not super fast. The backstrokes were good though.
    100 EZ

    6 x 25 breast pull w/parachute @ 1:00
    50 EZ

    6 x 25 back shooter w/fins & parachute
    3 @ 1:00, 3 @ 1:10
    100 EZ

    Total: 3000


    Rehab exercises, foam rolling, stretching, 40 minutes

    ++++++++++++++++++++++++++++

    I took the entire weekend off as recovery. I was very busy anyway with Lil Fort's JOs, Teen Fort's prom prep & festivities, soccer party, and Fort Son getting home from college. Lil Fort was very speedy, winning both the 1500 and 3000 in big PRs. (And prompting Jimby to say I should try the 400 IM again. Not!) Next up for her is the PV Association meet in two weeks, which is a qualifier for Youth Nationals. Same weekend as the All Star soccer tournament ... I may be taking that weekend off as well, I fear. But since Missy Franklin gets every weekend off in the summer according to the WSJ, I can too!

    Unfortunately, after all the recovery, I was rudely woken up early by Teen Fort who forgot her English project at home. Since I went to bed late, I was tired all day and didn't feel great in the water. I need my sleep these days.

    I will likely journey out to Rockville tomorrow if the weather is good. I think I need to do an AFAP 100 back long course. Just can't wait. (Why don't we have a sarcasm emoticon?) Whoops, no can't. Forgot I had an appt at 12:30 ...

    Updated June 4th, 2012 at 09:33 PM by The Fortress

    Categories
    Swim Workouts
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  16. Friday, June 10

    by , June 1st, 2012 at 07:16 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Swam with Julie and Susan. Jeff joined us for awhile at the end and seemed to do almost an all fly workout.

    Warm up:

    400 various
    -- I went so slow that Julie lapped me and did 500.

    5 x (50 drill + 50 kick)

    Speed Sets:
    -- all on mega rest intervals

    8 x 50
    -- burst to 20 m + cruise

    2 x 50 EZ

    -- Julie and Susan did some 200s and I started on sprint 50s.

    2 x (50 back @ 100 pace + 50 EZ)

    1 x (50 AFAP breast + 50 EZ)
    -- did get a bit lost in the middle and probably negative split it

    2 x 50 EZ

    2 x (50 AFAP fly + 50 EZ)
    -- Susan timed me on the first one and had me at approx 27. But I may have been a tad slower as she was at the other end of the pool and I glided in.
    -- both of these felt really solid though
    -- I need 3 breaths for 50 meters.
    50 EZ

    -- I was just getting ready for an AFAP 50 back when the lifeguard had everyone get out b/c of thunder. We all agreed there was none, at least yet, but he was insistent.

    Total: 2050


    ++++++++++++++++++++++++++++

    I felt dreadful when I first hopped in. But by the time I got around to the 50s, I felt much better. Sat in the hot tub with Susan for awhile afterward and then dashed off for a massage. I knew I was tight b/c I had slacked off on stretching this week and apparently forgot that I owned a foam roller. Tomorrow is my off day, which is good as I'll likely be at an all day track & field meet for Lil Fort that is a qualifier for regional JOs. She's running the 1500 and 3000 -- not a sprinter like her mommy.

    Updated June 4th, 2012 at 09:32 PM by The Fortress

    Categories
    Swim Workouts
  17. Thursday, May 31

    by , May 31st, 2012 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


    ++++++++++++++++++++++++++++

    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 06:01 PM by The Fortress

    Categories
    Swim Workouts
  18. Wed., May 30

    by , May 30th, 2012 at 07:10 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises, 20 min
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    extreme angle step ups w/BB, 50 x 3 x 8
    seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
    bicep curl, 40 x 3 x 8
    overhead squat, 55 x 1 x 8, 60 x 1 x 8
    altitude drops, 10
    knee tuck jumps, 10
    resisted track start jumps, 10

    -- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.


    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooter
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ :20 RI
    -- first time I've used paddles in months
    50 EZ

    Speed Work:

    1 x 50 AFAP fly w/fins
    -- 23 mid
    -- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
    150 EZ

    Kick Ultras w/fins:
    3 x (8 x 25) @ :45
    -- AFAP for 20 yards, cruise in, rest approx :30

    1-8 = dolphin kick w/board
    50 EZ
    9-16 = shooter w/MF
    100 EZ
    17-24 = backstroke kick, no SDK
    150 EZ

    8 x 25 breast pull w/parachute
    100 EZ

    Total: 2700

    ++++++++++++++++++++++++++++


    Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.

    I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
  19. Tuesday, May 29

    by , May 29th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Warm up:

    600 various
    4 x 50 single arm fly
    3 x 100 backstroke

    Speed Work:

    4 x 50 burst dolphin kick + cruise

    4 x (25 fast breast + 25 EZ)

    2 x (50 up tempo back kick + 50 EZ)

    3 x (50 easy speed fly + 50 EZ)

    4 x (25 fast breast + 25 EZ)

    4 x 50 burst dolphin kick + cruise

    100 EZ

    Total: 2500

    RC exercises & Stretching, 30 min


    ++++++++++++++++++++++++++++

    I felt like crap in the water today. Don't know if it was due to too much Memorial Day celebrating, the scorching heat over the weekend or Saturday's intense drylands. Maybe a combo of them all. I've also only had one day off in 2 weeks, so maybe that is catching up to me. Given that, I made no attempts at anything AFAP. Even my bursts were more like 90%. Everything was done on the mega rest interval, dodging around the slow lap swimmers in my lane.

    I ran into Josh & Nick from Curl Burke. See http://reachforthewall.com/2012/05/2...aI-Ho.facebook. They were at the start of a 2 week taper for a final attempt to qualify for Trials. Rather than the standard taper of gradually decreasing yards and intensity, they are doing a drop taper where they don't take "even one fast stroke" until their meet. I don't usually do much more than bursts the last 10 days or so of my taper, but that is even more extreme. It will be interesting to see how they fare. We did agree that most masters don't rest enough.

    I ordered this today: http://www.2xu.com/product/455/Swim-...on-Top/279/285. Lately, my upper body has been feeling much more bashed up than the legs.

    Updated May 29th, 2012 at 09:33 PM by The Fortress

    Categories
    Swim Workouts
  20. Sunday, May 27

    by , May 27th, 2012 at 07:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    550 various

    10 x 50 fly drills
    odds = caterpillar
    evens = single arm

    5 x (25 EZ speed fly + 25 EZ)

    5 x 50 breast

    5 x 50 back

    50 EZ

    Total: 1850

    +++++++++++++++++++++++++++++

    Just did an easy recovery swim at the summer league pool. It confirmed I could never actually work out in 4 feet deep water.

    Fort Son has announced he wants to do some swimming this summer and needs a new suit. Do you guys have any recommendations? All I know is that he is not supposed to wear jammers anymore.
    Categories
    Swim Workouts