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Swim Workouts

  1. Thursday, August 2

    by , August 2nd, 2012 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Sewickley Masters:

    Warm up:

    500 various w/Jimby before the team practice started

    1 x 200 swim
    1 x 200 kick

    Main Sets:

    4 x 100 @ ?
    50 stroke + 50 free

    3 x 200 @ 3:00
    -- did backstroke kick w/fins
    -- lot of traffic in lane

    6 x 100 IM @ 1:50
    -- I was in fast lane with Water Rat and Jimby, but they were swimming on 1:30 and the 1:50 lane wasn't nearly as crowded

    8 x 50 @ :55
    -- 4 fly/back, 4 breast/free

    1 x 100 IM AFAP w/fins, :56

    100 EZ

    Total: 3100


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

    Just did an aerobic workout except for the AFAP 100 IM at the end. That was fine after my speed effort on Wed. I am really not used to swimming with 5-6 in a lane. How does anyone do decent turns that way?! Though it was very nice to see my Pitt friends and have some company in the water and gossip in the steam room.

    I drove home today, stuck in massive traffic getting into DC. I had planned on getting home earlier and hitting the gym before getting my Mom at the airport. But I came home to a broken AC and house like an oven. I can't believe I have to take more of this abuse this summer ... Stuck at home waiting for AC repairman. I just hope they can fix it. I will be sleeping down on the first floor again tonight, I fear.

    I saw an Olympic spoiler that made me
    Categories
    Swim Workouts
  2. Tuesday, July 31

    by , July 31st, 2012 at 08:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters @ :40
    50 EZ

    Speed sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

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

    1 x 50 back kick AFAP, no fins from push, 31 high
    200 EZ

    1 x 100 broken AFAP backstroke kick, no fins
    -- broken for :15 @ 50 & 75
    -- 1:04
    -- 32/16/16
    300 EZ

    1 x broken AFAP dolphin kick w/fins & board
    -- broken for :15 @ 50 & 75
    -- :49 -- 25/14/14
    300 EZ

    8 x 25 w/fins & parachute
    -- 4 shooters @ 1:10
    -- 4 dolphin kick w/board
    100 EZ

    Total: 2900

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

    I felt pretty beat after that. Maybe in tandem with yesterday's weights. Legs dead.

    Drove to Pittsburgh after. I only had one spoiler on the way -- the fact that Phelps won his 19th medal. Since the radio host didn't specify which color, I'm worried he didn't win gold.

    Just started watching synchronized diving. No idea why this should be a sport. Diving yes. Copycat diving no.
    Categories
    Swim Workouts
  3. Sunday, July 29

    by , July 29th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    5 x 50 fly caterpillar drill @ 1:10

    Main Sets:

    1 x 50 AFAP breast dolphin w/fins
    -- 28 flat
    -- didn't bother elbow at the time
    150 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- hold under 1:05
    100 EZ

    4 x 50 double shooter w/MF best average @ 1:30
    -- 20 high, 21 flat, 21 flat, 22 flat
    -- ran out of air on last one
    200 EZ

    3 x through:
    4 x (25 fast kick + 25 EZ kick) @ 1:00
    1 x 50 EZ @ 2:00

    round 1: flutter kick w/board & fins, high 11-12 flatish
    round 2: dolphin kick w/board & fins, high 11-12 flatish
    round 3: back kick, no fins @ 1:30, 14 high-15 flatish

    150 EZ

    8 x 25 various w/parachute @ 1:00
    100 EZ

    Total: 3750


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

    The pool was the usual weekend mosh pit. But I had half a lane and there were backstroke flags, so all was well. Did a kick focused workout.

    Didn't work out yesterday, too busy. My girls had a good day. Lil Fort dropped 18 seconds in her 3000 at Nationals, running 11:39. And my rower Teen Fort, out of nowhere, dropped a :35 50 meter evil (no blocks) at Divisional Champs, handily making all stars. She finally listened to mommy and did her dolphin kick before the pulldown.

    I am trying to decide whether to peek at the 400 free relay results. Thus far, I've only seen one Olympic spoiler on FB. I'm wondering whether Lochte can really throw down an anchor worthy 100 free sprint ... Hadn't really thought of him as a freestyle sprinter. And Grevers swam great in the prelims.
    Categories
    Swim Workouts
  4. Friday, July 27

    by , July 27th, 2012 at 08:40 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises
    Wide grip lat pulldown, 60 x 4 x 12
    Explosive leg press, 210 x 2 x 12
    Explosive single leg press, 110 x 1 x 12 each leg, 130 x 1 x 12 each leg
    Leg abductor, 110 x 3 x 8
    Rear delt fly, 60 x 1 x 12, 65 x 3 x 8
    Good mornings, 70 x 4 x 8*
    Power wheel roll outs, 3 x 15
    Total ab machine, 110 x 3 x 15
    Altitude drops, 10

    * I started doing this exercise last January or so when I couldn't do upper body lifting. I think it's fabulous for SDKs.


    Swim/SCY/Solo:

    warm up:

    550 various

    10 x 50 various w/snorkel
    -- I'm hard pressed to think I could ever go fast in free with a snorkel.
    50 EZ

    Main sets:

    2 x 300 kick ultras done as:

    12 x (20 fast + 5 EZ, flutter kick w/board & fins) @ :30
    50 EZ
    12 x (20 fast + 5 EZ, dolphin kick w/fins & snorkel) @ :30
    50 EZ

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

    16 x 25 w/parachute @ 1:00
    --mix of shooters, free, breast

    100 EZ

    Total: 2700


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

    Both the gym and pool were crowded today. This was unbelievable. I had to kick a woman off the leg press machine because she was sitting on it reading a book. I guess she does that between sets? After 5 minutes, I wasn't waiting any longer.

    The pool was a disaster -- only 5 lanes, kiddy campers everywhere, slow mo elementary backstroke noodlers, and no backstroke flags. I threw out my planned workout and just did whatever I could manage. Parachutes seem like good bang for your buck in those circumstances. Mason is closed in August and SpringHill Rec is closed for 3 weeks after I get back from the beach (I'm gone Aug 4-18.). I hope Oak Marr is open, or it may be tough to swim.

    Drove up to Baltimore later, ready to watch Lil Fort run the 3000 at Nationals tomorrow.
  5. Wed., July 25

    by , July 25th, 2012 at 09:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Snorkel Sets:

    5 x 50 caterpillar fly drill @ :15 RI
    15 x 50 free @ 1:00
    8 x 50 chest press fly drill w/flip turn

    50 EZ

    Hypoxic MF Set:

    10 x 50 double shooters @ 1:10

    50 EZ

    Total: 2600



    Yoga, Bikram, 90 minutes


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


    Just did a recovery workout in the pool after yesterday's speed work. I had just received my pink Finis snorkel in the mail, so decided to give it a whirl. It felt pretty awkward. It's, uh, rather difficult to streamline with after you've flipped. Speedo told me to forget streamlining, but it's my nature to SDK off walls. Today, I was getting my arms tangled up with the snorkel, it was twisting sideways, etc. Can you really not streamline much with it or is this a learned art? I also didn't feel like I was getting much air, but that's probably bc I'm not breathing normally with it yet. Fortunately, no one I knew was there to laugh at my efforts.

    After the swim, I went to bikram for the first time in 5-6 months. I was lucky not to have a heat nazi instructor, so the temp was 105 instead of 110. Helpful, but I still had some trouble with it, and was whooped by the end of class. Or maybe by the 2/3 mark actually. I was shocked that I was pretty good at the balancing poses. I also don't seem to have lost any flexibility without bikram. Doing selected poses/stretches on my own may be sufficient.
    It's certainly more time effective. 90 minutes + drive is a huge time investment. I'm going to get myself to the vinyasa "power hour" at lunch sometime. 60 minutes may suit better, though the noon start time isn't ideal if I'm trying to get in 2 workouts. I think it would be difficult to get in anything but a recovery swim after that leg intensive class.
    Categories
    Swim Workouts , Yoga
  6. Tuesday, July 24

    by , July 24th, 2012 at 07:34 PM (The FAF AFAP Digest)
    Monday:

    Lil Fort wasn't feeling too great, so I was home with her. I think it was mostly from staying up way too late at a group sleepover. I've always hated kid sleepovers ... I did get in about 40 minutes of foam roller/stretching/RC exercises.


    Tuesday:

    Lil Fort magically better with a monster night's sleep. So I got in a double whilst she hung out with friends.

    Drylands:

    RC/scapula exercises
    squats, 180 x 4 x 8
    good mornings, 55 x 1 x 8, 65 x 3 x 8
    rear delt flys, 55 x 4 x 8
    wide grip lat pulldowns, 50 x 2 x 25
    resisted side lunges, 40 x 2 x 15
    resisted track start jumps, 40 x 1 x 12
    altitude drops, 2 x 5
    flutter kicks on bosu, 100
    captain's chair leg raises, 2 x 20

    -- drove to pool --


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    6 x 50 fly drills @ :20 RI

    Main Sets w/fins:

    Did some of workout #1 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21076"]U.S. Masters Swimming Discussion Forums[/ame].

    4 x 50 smooth free @ :50
    1 x 50 flutter kick w/board
    1 x 100 backstroke kick @ 90%
    -- went :54
    2 x 50 EZ

    4 x 50 smooth back @ 1:00
    1 x 50 flutter kick w/board
    1 x 100 IM, broken :15 @ 50, fast @ 90%
    -- went :56
    2 x 50 EZ
    masters minute

    1 x 50 fly AFAP, :24
    -- spaced out and forgot to do the 4 x 50 smooth as recovery and really felt the IM. I was distracted by the amazing SDKs of an apparent college swimmer (who later threw down a 22 50 free from a push)
    -- was also starting to bonk b/c I only had a luna bar for lunch, but persisted. no gus in the darn bag.
    3 x 50 EZ

    1 x 50 AFAP shooter, :21
    3 x 50 EZ

    1 x 50 AFAP dolphin kick w/board, broken @ :25 for :10
    -- went :22
    3 x 50 EZ

    8 x 25 w/parachute @ 1:00

    100 EZ

    Total: 2900


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

    Still taking it fairly easy on the drylands weights wise. But I'm certain I'll feel sore the next couple days. Can't remember the last time I did squats ... Happily, the rear delt flys and (very) wide grip lat pulldowns at low weight did not bother my elbows.

    My speed was definitely off in the pool. Some due to bonking and some due to not doing much speed work lately, I believe. No big deal, it's July with no meet in sight until October. Though I notice there is a senior olympics meet in MD at a decent pool in early Sept: http://www.pvmasters.org/entry.htm.

    I should probably put on my compression gear tonight ...
  7. Sunday, July 22

    by , July 23rd, 2012 at 10:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 back shooters @ :40
    5 x 50 caterpillar fly drill @ 1:15
    5 x 50 free @ :45
    50 EZ

    Main Set: Monster Kick w/fins

    8 x through:

    1 x 100 up tempo backstroke kick @ 1:45
    1 x (25 shooter + 25 EZ) @ 1:00
    1 x (25 fast dolphin kick w/board @ 90% + 25 EZ) @ 1:00
    1 x 50 EZ flutter kick

    -- Went 1:01, 1:01, 1:00, 1:00, :59, :59, :59, :56 on the 100 kicks
    -- Went 11 high-12 flat on dolphin kick 25s
    -- The shooters weren't all that easy after the up tempo 100 kicks

    100 EZ

    Total: 3450


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


    The pool wasn't too crowded for a weekend day. I got my own lane about halfway through the kick set. I'm still feeling pretty flattened from Saturday's dryland session, and it didn't even seem that hard. Re-commencing weights is always tough after an extended taper.

    I've been religiously icing the elbow and it feels somewhat better.

    HIT workouts are calorie torching:
    http://www.webmd.com/fitness-exercis...-burn-calories
    Categories
    Swim Workouts
  8. Thursday, July 19

    by , July 19th, 2012 at 06:53 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Susan:

    Warm up:

    500 various

    8 x 50
    odds = backstroke kick, 25 UW
    evens= drill

    Main Sets:

    5 x 100
    50 free + 50 back

    10 x 50
    25 fast + 25 EZ
    -- 2 backstroke kick & 2 backstroke
    -- 6 dolphin kick w/board & fins
    100 EZ

    3 x (6 x 50) w/fins
    1 = backstroke kick, 20-25 UW
    2 = fly drill, 15-20 UW
    3 = swim
    4 = backstroke kick, 20-25 UW
    5 = fly drill, 15-20 UW
    6 = swim @ 100 pace
    -- somehow, sprinter ADD, we did an extra 50

    150 EZ

    Total: 3100

    stretching/yoga/foam roller/RC, 30 min


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

    Beautiful day for an outdoor swim. The pool was slightly warmer than usual. We were told there is a broken part, which won't be replaced. Too bad. Cool water is so much more appealing.

    We managed to work around most of the noodlers. But there was one woman kicking very slowly in our lane with a kick board. I ran into her while doing backstroke and she yelled at me out for "not looking where I'm going." Pretty ballsy I thought, since she joined our lane, saw we were doing lots of backstroke and had her entire head out of the water.

    Almost wishing I was swimming at HP this weekend. Over 130 swimmers at the tank, many more than last week at UMBC. Hope it's not to hot for the swimmers.

    Updated July 19th, 2012 at 06:58 PM by The Fortress

    Categories
    Swim Workouts
  9. Wed., July 18

    by , July 18th, 2012 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 back shooters w/fins

    IG:

    4 x through:

    50 free w/paddles @ 1:00
    100 IM @ 1:45
    50 EZ flutter kick w/board @ 1:00
    100 backstroke kick @ 1:45

    50 EZ

    Strength Set:

    20 x 25 w/parachute, done as:

    8 x 25 w/agility paddles @ 1:00
    odds = breast pull
    evens = free
    4 x 25 torque drill w/agility paddles
    4 x 25 flutter kick w/board
    4 x 25 breast pull

    100 EZ

    Total: 2700

    Stretch/Yoga/RC, 30 minutes


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

    I thought about going to Down Dog tonight, but my hamstrings are sore from yesterday's workouts. Decided not to overload them. Hopefully, the weather will be decent for my LCM swim with Susan tomorrow!

    World record in 50 free set -- BiFin Champs
    http://swimswam.com/2012/07/switzerl...-world-record/.

    I wish they had these competitions in the US.

    Updated July 18th, 2012 at 08:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  10. Monday, July 16

    by , July 16th, 2012 at 03:00 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo-MB:

    Warm up:

    When we arrived the pool was absolutely packed. Many noodlers in the lap lanes. So we warmed up in the diving well.

    800-850 various for me, 1000 for Pete

    Main Sets:

    I let Speedo pick the sets. I'm weary from thinking up workouts. And I still need to post a couple more over in the HIT forum.

    300 ultra kick
    12 x 25 @ :35
    15 fast, 10 cruise, approx :15 rest
    -- I did backstroke kick. Pete did flutter kick w/board. So we were about the same pace.

    8 x 50 @ 1:00
    25 stroke kick + 25 stroke
    2 x IM order

    5 x 200 @ 2:40
    Pete did free w/paddles
    I used fins and did 3 backstroke kick and 2 free
    Went 2:15, 2:19-20 on next 3 and 2:12 on last one (kick).

    Yes, you read this right. I did this set without any quibbling whatsoever after Pete announced I would "hate him"!

    Long chat break, which caused us to then cramp right away on the next set.

    4 x through:
    50 stroke, IM order @ 200 pace @ 1:00
    100 free smooth @ 2:00

    100 EZ

    Total: 3200


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

    I hadn't planned to swim today. But I didn't want to pass up an opportunity to swim with Speedo-MB. And it was likely a decent recovery type workout after the meet. Looking forward to yoga or the gym tomorrow!

    It's very odd. The 3 weeks before Nationals after PRP my shoulder was really bothering me. During Nationals it was fine and it feels much better now. And I haven't done any RC exercises in 10 days.

    Updated July 16th, 2012 at 03:12 PM by The Fortress

    Categories
    Swim Workouts
  11. Friday, July 13

    by , July 13th, 2012 at 06:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :35
    10 x 50 free @ 1:00
    odds = agility paddles & fins
    evens = fins, flipping and staying on back
    -- last one @ 100 pace-ish
    -- smashed my heels on edge, ouch, :25
    6 x 50 back @ 1:00
    50 EZ
    4 x 50 burst + cruise @ 1:30
    50 EZ
    1 x 25 AFAP back shooter w/fins, :9
    125 EZ
    4 x 25 breast pullouts
    50 EZ

    Total: 2200


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

    Z-Z-Z-Z-Z

    Can't wait till my Sunday "workout" is over and I can move on to something else! Might just swim "on the inside" for awhile -- a new training concept invented by MB Speedo.

    Summer league meet tomorrow am and then Jimby arrives and we can commence to over analyze his approach to his focus event, 100 free. I have my own goal, no personal worst, so we will ignore my event.
    Categories
    Swim Workouts
  12. Thursday, July 12

    by , July 12th, 2012 at 07:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters

    5 x 100 smooth back, no SDK, w/agility paddles & fins @ 1:40
    50 EZ

    4 x 50 burst + cruise @ 1:30
    50 EZ

    1 x 25 AFAP back kick, no SDK, :11
    75 EZ

    1 x 50 breast dolphin @ 100 pace, :29
    150 EZ

    100 scull
    4 x 25 breast pullouts

    Total: 2100


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


    It's that lovely time again when I am feeling fat and out of shape. I normally feel this way the last week of taper, but I was too preoccupied with the ongoing power outage. Now I feel doubly that way since I haven't really broken taper and started working out again. Can't wait. I think I will shift to 3x week maintenance swimming. Part of me wishes I could get in another long course meet in August. But I am really due for a mental break, so it's probably all for the best.

    My Savageman relay buddies have been putting the full court press on me to do the half iron relay again. I am more than relieved to report that Teen Fort offered to do the swim leg. I was dreading the prospect of worrying about another asthama attack mid way. This is the only nice thing she's done for me in ... years maybe. lol She is basically my size, bit smaller, so can use my wetsuit.

    My former training partner has refused to meet me at OakMarr this week. I am terribly worried we have lost him to mountain biking and bombshells.
    Categories
    Swim Workouts
  13. Wed., July 11

    by , July 11th, 2012 at 03:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters

    10 x 50 w/agility paddles* & fins @ :20 RI
    odds = free
    evens = back

    * Finis is switching to a small and large size on these paddles instead of just the one size. I like these paddles a lot, so I may order the small when it comes on the market.

    3 x 100 breast dolphin @ 2:00
    -- descend to 200 pace
    50 EZ

    3 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 50 back w/fins @ 100 pace, :25
    100 EZ

    1 x 25 AFAP back shooter w/fins, 9
    125 EZ

    Total: 2200


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

    Did a wee bit of speed work to keep the CNS activated. I was a bit bleary today. Celebrated my birthday last night and was up very late. I still haven't adjusted from the 4:00 am bedtime last Sunday night. My body just likes to stay up late.

    Off to the Divisional Relay Carnival tonight! Hopefully, sitting in the heat for hours will make me tired.
    Categories
    Swim Workouts
  14. Tuesday, July 10

    by , July 10th, 2012 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    24 x 25 shooters w/MF
    8 back, 8 belly, 8 360 twirling

    6 x 50 fly drill w/MF
    6 x 50 breast dolphin w/MF
    6 x 50 back
    6 x 50 free

    100 EZ

    Total: 2500


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

    Yesterday, I was lazy and did absolutely zilch to further my post-Nats recovery. Today, I made it to the pool for a recovery workout. I didn't feel too bad. In fact, I don't feel nearly as as I usually do after 3 day meets. Perhaps because I only swam 4 events? Plus, I slept much better in Omaha than I did in Greensboro. I'm still feeling a little dazed from my 4:00 am bedtime on Sunday. But on the whole am very upbeat. So much so that I registered myself for a meet next Sunday in MD. Normally, I would never even contemplate such a move. But I think it will be fun. I signed up for 2 events. May only swim one. Jimby may come down to join in. This will be my first outdoor meet since Worlds in 2006. I recall getting hopelessly lost in the 100 back there. I'm not at all worried about my time, so don't care if I have a repeat. Though it would be nice not to go a personal worst.

    Updated July 10th, 2012 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  15. Thursday, July 6

    by , July 5th, 2012 at 08:46 PM (The FAF AFAP Digest)
    Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.

    I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.
    Categories
    Swim Workouts
  16. Wed., July 4

    by , July 4th, 2012 at 03:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1100
    4 bursts and a build 25, rest easy

    15-20 min RC & stretching


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

    Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.

    I did check in for the 200 back. Off to start packing!
    Categories
    Swim Workouts
  17. Tuesday, July 3

    by , July 3rd, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Next to Speedo:

    450 various
    8 x 25 shooters
    4 x 50 fly drills
    4 x 50 burst + cruise
    50 EZ
    2 x (25 up tempo + 25 EZ)
    100 back EZ

    Total: 1300


    Acupuncture, 45 min


    RC/Stretching/Foam rolling, 30 min

    Planning to do this soon.


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


    I am really really looking forward to sleeping in my own bed tonight. I was on a mattress on the first floor of our house last night. (My bedroom is on the third floor, which was an oven.) The house is finally cooled down now though. I don't feel very good in the water, but that's probably from being so tired. Right now I'm just trying to stay mentally positive in the face of a compromised taper. It's hell when life gets in the way of life!

    It was very nice to see Speedo today. Why, he barely looks like a swimmer anymore now that he's a multi sporter. I tried to goad him into a 100 free for time, but he was having none of it. He was talking smack about doing the 200 IM at the Hains Point meet. I tried to warn him about the the lack of fly and breast turns, but he is embracing being a show pony in a niche market.

    I've tried twice to go to the grocery store after throwing out two fridge/freezers full of food, but there were no parking spots. So I remain in the AC waiting for the rest of my family to get back home.
    Categories
    Swim Workouts , Yoga
  18. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 12:55 PM (The FAF AFAP Digest)
    Sunday:

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.

    Monday:

    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Categories
    Swim Workouts , Yoga , ART
  19. No Power, Sat & Sun

    by , July 1st, 2012 at 01:02 PM (The FAF AFAP Digest)
    Disaster struck Friday night. A strange storm barreled through northern Virginia leaving over 2 million without power. I'm in day three of no power. And there is no fix date for my area listed on the website. We are simultaneously getting a heat wave. I haven't slept for two nights because of heat. (All hotels in a 2 hour radius at booked.). Got up to take cold showers twice in the middle of the night. I've heard estimates of 5-7 days ... I may just have to drive up to Pittsburgh where friends have power if this persists. I'm having a hard time wrapping my brain around Nationals if I can't sleep. I don't really want a repeat of day one at Greensboro. That was not fun.

    My gym and all pools are closed. Saturday was the first time I remember an NVSL meet ever being cancelled. But another Sport & Health member club is open. I swam 1400 meters there yesterday and did 30 minutes of RC and stretching. Will do the same today.

    Keep your fingers crossed for power!
    Categories
    Swim Workouts
  20. Thursday & Friday, June 28-29

    by , June 29th, 2012 at 05:10 PM (The FAF AFAP Digest)
    Thursday:

    RC/scapula exercises, 20 min

    Acupuncture/Cupping, 45 min


    Friday:

    RC/Scapula exercises, 20 min

    Yoga/Stretching/Foam Roller, 30 min

    Swim/SCY/Solo:

    500 various
    10 x 25 shooters w/fins @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    12 x 25
    odds = up tempo @ :30
    evens = EZ @ 1:00
    100 EZ

    Total: 1500


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

    Pretty dull last couple days. Taper workouts are so mindless. And they're so short I never have any sense of whether I have "easy speed" and hence don't bother worrying about it. Taper b*tchies have not made an appearance either. Maybe I'm too happy watching all the swimming and track & field. And now I get to be deliciously lazy with only Fort Son at home. I'm also not stepping foot outside except when necessary. It was 103 when I was driving home from the pool.

    Just had a chuckle hearing Rowdy misstate the rule on when you can take the dolphin kick on breast. lol

    Updated June 29th, 2012 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Yoga