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Swim Workouts

  1. Tuesday, Sept. 11

    by , September 11th, 2012 at 05:10 PM (The FAF AFAP Digest)
    Drylands, 75 min

    rehab exercises, 20 min
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    adductors, 100 x 4 x 8
    leg abductors, 120 x 4 x 8
    explosive leg press, 190 x 4-5 x 10
    hammer curls, 10 lb DBs x 3 x 12 (maybe should have even gone lighter)
    wide grip lat pulldowns, 50 x 2 x 25
    rear delt fly, 55 x 2 x 15
    knee tuck mumps, 10
    squat jumps w/45 lb bar, 2 x 8
    altitude drops, 2 x 5
    extreme angle isometric squat, 4:00 with 5 seconds breaks at the minute


    Swim/SCM/Solo @ Gym Pool:

    1500 easy


    Acupuncture & Cupping, 50 min


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


    NYT video on exercise for tennis elbow tendinosis: http://well.blogs.nytimes.com/2012/0...-tennis-elbow/

    Exercises for the biceps and triceps with tennis elbow, including hammer curls, http://www.livestrong.com/article/35...epicondylitis/

    Reaction time in sprinting: http://www.swimmingscience.net/2012/...sprinters.html (article concludes it's more important in running than swimming)

    Aqua Note from Race Club on using a nose clip for backstroke:
    http://www.theraceclub.net/aqua-note...in-backstroke/

    Yoga & swimming:
    http://www.swimmingscience.net/2012/...imming_13.html
  2. Monday, Sept. 10

    by , September 10th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x through:
    1 x 25 dive from side, power kick to 15 + cruise 35 @ 1:30
    1 x 50 @ 100 pace @ 1:30
    1 x 50 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:30

    round 1 = fly w/fins (25, 11 flat)
    round 2 = 50 back w/fins (25) & 25 shooter, no fins (12)
    round 3 = 50 evil w/fins (30) & 25 no fins (16)

    1 x 50 AFAP fly w/fins, 23 high, bad push off
    150 EZ

    4 x 25 fast back w/fins @ 100 pace @ :30 (11 highs)
    100 EZ
    4 x 25 fast breast dolphin, no fins @ 100 pace @ :40 (16 high-17 low)
    100 EZ

    8 x 25 w/parachute & fins @ 1:00
    -- 2 flutter kick w/board, 2 dolphin kick w/board, 2 evil pull, 2 free
    100 EZ

    Total: 2800


    ART, 30 min


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


    Did a slightly modified version of Workout #1 from my HIT forum. [ame="http://forums.usms.org/showthread.php?t=21342"]U.S. Masters Swimming Discussion Forums[/ame]. Didn't have time for the entire workout. With the generous intervals, it takes awhile to do that sucker. I seemed to have good speed. Still tired from the early Sunday wake up though.

    Glad I had an ART appt scheduled. He worked over my shoulders and elbows. He is going to attempt to get me into a PRP study. (One of the participating doctors is my own PRP guy.) My elbows are a good candidate, and I still feel like I need one more PRP treatment on my left shoulder. Fingers crossed.

    I worked on the palms down recovery some more in breast. I like it. I haven't made a stroke change in a long time, but this one I'm endorsing. I also think it puts less torque on the elbow by keeping the hand position constant.
    Categories
    Swim Workouts , ART
  3. Friday, Sept. 8

    by , September 7th, 2012 at 06:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 DPK shooters w/fins @ :40
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 up tempo free + 25 EZ) @ 1:30
    100 EZ

    Total: 1450

    Acupuncture, 40 min

    Rehab & Stretching, 30 min

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

    Just did a short little workout today. And that was really all I had time for anyway.

    Waiting for Jimby to arrive. There are 90 swimmers signed up for the NBAC meet -- not too bad for this time of year. http://www.swimphone.com/mobile/meet....cfm?smid=4140 Psych sheets: http://www.swimphone.com/mobile/meet....cfm?smid=4140.

    Can anyone tell me if it hurts to go off the blocks with tennis elbow? I didn't seem to have much difficulty diving from the side last Tuesday. Last time I was in the acute stage of tennis elbow, I had no meet in sight for 2 1/2 months.

    I tried a few lengths of doing breaststroke recovery with palms down as Salo suggested at the World ASCA clinic. Seemed pretty natural to me. I'll keep working on that, though I'm not doing much evil right now.
    Categories
    Swim Workouts
  4. Thursday, Sept. 6

    by , September 6th, 2012 at 08:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills @ 1:10
    12 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 1950


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

    Oh my, I had nothing today even after a recovery day yesterday. Limited the speed work to bursts. Note to self: do not do aerobic sets; they kill speed and leave me wasted. Or maybe one, but not two in a row.

    I've been reading Ahelee's reports on the ASCA conference she's attending. Couple interesting points:

    -- Dave Salo says the the best single piece of equipment is, ta da, fins. What good news for a fin addict.

    -- Dave Durden recommends vertical kicking between sets and leg dominant work.

    -- Nick Folker says not to worry so much about lifting heavy weight. The real focus is FLEXIBILITY-STABILITY-MOBILITY. Guess this is why yoga helps.

    -- Eddie Reese: "If you don't do it, you can't do it" -- more aerobic swimming, more fly kick. Breaststrokers gotta swim breastroke.

    -- Dave Salo: Bridge the weight work to swim by getting in the water after weights. Swimming should be efficiency based, not aerobic based. This seems pretty true to me. Aerobic work can often lead to practicing poor technique, the leading cause of slowness.

    Updated September 6th, 2012 at 10:53 PM by The Fortress

    Categories
    Swim Workouts
  5. Wed., Sept. 5

    by , September 5th, 2012 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (3 x 50 fly drills) @ 1:10
    1 = caterpillar
    2 = chest press
    3 = single arm

    5 x (5 x 25) shooters w/MF @ :35-:40
    1 = back
    2 = left side
    3 = right side
    4 = belly
    5 = 360 twirling
    75 EZ

    5 x 50 smooth free @ 1:00
    50 EZ

    Total: 2200


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

    After yesterday, I just needed an easy recovery workout! I should have put on my compression gear last night. I'll probably just do some up tempo stuff and bursts the next couple days before the meet. I'm finally meeting up with Speedo on Friday and I am supposed "to take it easy on him." Isn't it time for the Season 5 blog?

    I did purchase the theraband flexbar for my tennis elbow. Off to do some of those and RC stuff now.

    Updated September 5th, 2012 at 09:57 PM by The Fortress

    Categories
    Swim Workouts
  6. Masters Practice w/Teen Fort, Tuesday, Sept. 4

    by , September 4th, 2012 at 11:17 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 25-30 min
    leg abductor, 120 x 4 x 8
    adductors, 100 x 4 x 8
    good mornings, 70 x 4 x 8
    explosive leg press, 190 x 4 x 10
    wide grip lat pulldown, 40 x 2 x 25
    total ab machine, 110 x 3 x 20
    captains chair leg raises, 3 x 20
    power wheel roll outs, 2 x 25
    knee tuck jumps, 10
    altitude drops, 10


    Yoga/Stretching, 30 min


    Acupuncture, 40 min


    Swim/SCY @ GMU w/ Teen Fort

    Warm up:

    We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.

    Main Sets:

    8 x 100 kick w/fins
    1-4, first 25 = shooter @ 1:50 (held 1:01-02)
    5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
    50 EZ

    12 x 75 IM @ 1:15
    -- I used fins
    1-4 = no fly
    5-8 = no back
    9-12 = no breast
    100 EZ

    15 squat jumps off bottom of pool in deep end

    3 x relays, each person does AFAP 25
    1 = fly kick UW
    2 = free
    3 = breast pullouts UW
    50 EZ

    500 pull
    -->> no! I'm not even using paddles bc of elbows
    instead:
    8 x 50 kick w/fins & board @ :55-1:00
    odds = EZ
    evens = 25 fast flutter kick (11s) + 25 EZ
    100 EZ

    Total: 3300


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

    Whew, busy day.

    1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.

    2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.

    3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.

    4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.

    5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!

    6. Fort Son is driving to college tomorrow am.
  7. Monday, Sept. 3

    by , September 3rd, 2012 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    50 EZ
    5 x 50 free w/paddles @ :50
    50 EZ

    Main Sets:

    1 x 50 double shooter w/fins AFAP, 20 high-21 flat
    150 EZ

    1 x 50 dolphin kick w/board & fins, 25 flat
    150 EZ

    1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
    175 EZ

    1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
    175 EZ

    8 x 25 free w/parachutes & paddles
    50 EZ

    8 x 25 kick w/fins & parachute
    -- 4 shooters, 4 flutter kick w/board
    100 EZ

    Total: 3050


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

    I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.

    Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.

    I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.
    Categories
    Swim Workouts
  8. Friday, Aug. 31

    by , August 31st, 2012 at 02:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 25 shooters w/fins @ :40
    50 EZ

    8 x 50 @ 1:00
    odds = flutter kick w/board
    evens = free
    50 EZ

    Speed Sets:

    Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.

    8 x 25 burst dolphin kick + cruise @ 1:00/1:10
    50 EZ

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

    2 x through:
    1 round free (12s), 1 round kick, with fins
    kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)

    6 x 25 @ 100 pace @ :40
    100 EZ
    5 x 25 @ 100 pace @ :40
    100 EZ
    4 x 25 @ 100 pace @ :40
    100 EZ
    3 x 25 @ 100 pace @ :40
    100 EZ

    50 EZ

    Total: 3550


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

    Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.
    Categories
    Swim Workouts
  9. Thursday, Aug. 30

    by , August 30th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters
    8 w/fins, 8 w/o fins
    50 EZ

    6 x 25 no breath over kick free @ :45
    50 EZ

    Speed Sets:

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

    1 x 100 AFAP IM w/fins, :56 mid
    300 EZ

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

    1 x 100 IM w/fins, 56 high
    300 EZ

    1 x 50 AFAP breast w/fins, :28
    200 EZ

    1 x 100 AFAP IM w/fins, :55 high-56 flat
    300 EZ

    50 EZ

    Total: 3450


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


    I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.
    Categories
    Swim Workouts
  10. Foiled Again, Wed., Aug. 29

    by , August 29th, 2012 at 08:10 PM (The FAF AFAP Digest)
    I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.
    Categories
    Swim Workouts
  11. Monday, Aug. 27

    by , August 27th, 2012 at 06:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    50 EZ
    6 x 50 @ :50 w/paddles & fins
    odds = free
    evens = kick
    50 EZ

    Speed sets:

    I did a slightly modified version of workout #1 from the HIT forum. [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]


    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    5 x 50 flutter kick w/fins & board @ 1:00
    descend 1-4 to fast, cruise 5, extra :15 rest before #4
    1:00+ rest
    -- 31, 29, 28, 26 high

    1 x 25 AFAP fly w/fins + 75 EZ, 11 low

    5 x 50 backstroke w/fins @ 1:15
    descend 1-4 to fast, cruise 5, extra :15 rest before #4
    1:00+ rest
    -- 34, 29, 26 high, 24 low

    1 x 25 AFAP back, no fins from block + 75 EZ
    -- 13 low, rolling start and toes above gutter b/c of slippery stainless wall, was deep & went past 15 m mark

    5 x 100 @ 2:00
    1-4 = 75 smooth free w/paddles + :10 rest + 25 fast flutter kick using paddles as kick board, descend the 75s to 200 pace
    5 = EZ

    1 x 25 AFAP backstroke from blocks + 75 EZ, 13 low

    5 x 50 w/fins @ 1:30
    1-4 = 25 AFAP back shooter (9s) + 25 EZ
    5 = EZ
    1:00+ rest

    1 x 25 AFAP free w/fins + 75 EZ, 10 high

    50 EZ

    Total: 2750


    Acupuncture, 40 min


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

    Didn't feel great after warm up. Not enough quality sleep with the elbow and nitro patch headaches. But still think I got in a decent speed workout. I liked this workout if I don't say so myself.
    Categories
    Swim Workouts
  12. Sunday, Aug. 26

    by , August 27th, 2012 at 10:28 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (6 x 25 shooters w/MF) @ :35-:40
    -- 6 back, 6 belly, 6 twirling, 6 side
    50 EZ

    10 x 50 stroke drill @ :20 RI
    odds = caterpillar fly
    evens = breast

    16 x 25 @ :30
    odds = single arm fly
    evens = easy speed fly
    100 EZ

    10 x 50 @
    odds = back kick
    evens = smooth free
    50 EZ

    Total: 2800


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


    Just did a slow mo recovery workout yesterday. It was fairly crowded, so I'm glad that was all that was on the agenda. Hoping to do either workout #1 or #2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. After goofing off much of August, I finally got in 7 workouts in a row! I'm going to try to push through until Saturday before taking another day off as I may be traveling this weekend.
    Categories
    Swim Workouts
  13. Friday, Aug. 24

    by , August 24th, 2012 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    6 x 50 fly drills @ 1:00-1:10
    50 EZ

    Speed Sets:

    10 x 25 burst dolphin kick on back with fins @ 1:00

    10 x 25 burst dolphin kick on back, no fins @ 1:00

    100 EZ

    4 x (50 AFAP w/fins + 100 EZ)
    fly, 23 mid
    fly/back, 24 low
    back/breast, 26
    dolphin kick w/board, 25

    100 EZ

    Total: 2550


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

    Met with Speedo today. The poor boy is recovering from a nasty cold/bronchitis and couldn't do much. But it was very nice to chat and catch up. He swears he's not retiring from swimming despite loving mountain biking and trail running.

    Will do some rehab exercises and stretching tonight. Gym + yoga is on deck for tomorrow.
    Categories
    Swim Workouts
  14. Wed. & Thur., Aug. 22-23

    by , August 23rd, 2012 at 04:09 PM (The FAF AFAP Digest)
    Wednesday:

    Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:

    ACUPUNCTURE:
    A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26


    The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.

    Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.



    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10

    Main Sets:

    16 x 50 rotating IMs @ :50-1:00
    50 EZ

    20 x 50 kick @ 1:00
    -- I slightly modified a kick set from Workout #3 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21245"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (5 x 50 kick) w/fins @ 1:00
    1 = fast @ 100 pace
    2 = EZ
    3 = 25 UW + 25 EZ
    4 = 25 AFAP + 25 EZ
    5 = EZ

    Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
    Round 3 = dolphin kick w/board, 26 high, 11
    Round 4 = flutter kick w/board, 26 high, 11

    6 x 25 w/parachute @ 1:00

    100 EZ

    Total: 3150


    Acupuncture, 40 min


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

    I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.

    I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ... http://www.usms.org/comp/event.php?M...0120909NBACLCL

    Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.
    Categories
    Swim Workouts , Yoga
  15. Monday, August 20

    by , August 20th, 2012 at 10:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 back shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:05
    5 x 50 up tempo free @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise, dolphin kick @ 1:00
    50 EZ

    4 x (50 AFAP + 150 EZ) @ 5:00
    Fly, 23 high
    Flutter kick w/board, 25
    Double shooter, 21
    Dolphin kick w/board, 25

    100 EZ

    Total: 2550

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

    I was out of the water for 3 days for various reasons. Felt pretty dreadful in the water today, not helped along by the lack of sleep from elbow pain. And even streamlining and turning bothered it in the water. I have a dr. appt on Wed. I may try the cortisone shot + nitro patches again if the dr thinks that's a good option. In retrospect, I think I should have kept the patches on longer last time I tried them. If those don't work, I'll try PRP. I'm worried there's some tendon damage anyway, the way the elbows flared up again so quickly. I obviously won't be doing any upper body drylands for a very long time again. Much to my chagrin, I think I may have to eliminate deadlifts from any future regimen. My double jointed elbows don't seem to like being locked out holding weight. When I do start again, I'm not sure what to do. Should I literally start from ground zero and increase weight very very very slowly and methodically? Avoid certain exercises for good? I need to do some research and re-start the rehab exercises now that I'm home.

    According to my flog, I've been very lazy in August. Still ahead of my "goal" though. .

    I can't believe the summer is lost over ...
    Categories
    Swim Workouts
  16. Aug. 14-16

    by , August 16th, 2012 at 05:11 PM (The FAF AFAP Digest)
    Tuesday:

    Swim/SCY/Solo:


    Warm up:

    600 various

    MF Sets:

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    10 x 50 fly drills @ 1:00
    8 x 25 burst + cruise @ :45-1:00
    10 x 100 dolphin kick @ 1:30
    -- 1:00 break after 5 to keep tempo up
    100 EZ

    Total: 2800

    -- 4 miles of walking on the beach

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


    Wednesday:

    -- 3-4 miles walking on beach


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


    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 belly, 8 back
    4 x 50 caterpillar fly drill @ 1:05
    50 EZ

    Speed sets:

    5 x 50 flutter kick w/board & fins @ 1:00
    -- descend to fast
    -- 34, 31, 29, 28, 27
    100 EZ

    5 x 50 @ 1:00
    -- 25 fly @ 100 pace + 25 EZ
    50 EZ

    20 x 50 burst + cruise
    -- dolphin kick
    100 EZ

    Total: 3000


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


    Lessons learned on vaca so far:

    1. Salt water is far worse than chlorine if you have leaky goggles. Dry eye ensues.

    2. You must spray and rub sunscreen copiously or you will get odd red spots.

    3. It's not ideal to sit on the beach and body surf for 5 hours before your workouts.

    4. People with elbow problems should not have a memory lapse and pick up heavy suitcases. I made my elbow worse and can't sleep well at night bc it wakes me up.

    5. Never run our of tequila.

    6. Don't forget to bring your hand weights on vaca or forget rehab exercises.
    Categories
    Swim Workouts
  17. Monday, Aug. 13

    by , August 13th, 2012 at 09:04 PM (The FAF AFAP Digest)
    1.7 mile jog + 1.7 mile IG ocean swim

    2 mile walk on the beach later


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

    The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.
    Categories
    Swim Workouts
  18. Sat., August 11

    by , August 11th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    5 x 50 caterpillar fly drill @ 1:05
    50 EZ

    Main sets:

    3 x through w/fins

    300 kick ultra done as:
    12 x 25 @ :30, approx 18 yards fast & 7 cruise
    100 EZ
    5 x 50 stroke @ 150 ish pace
    100 EZ
    1 x 50 AFAP
    100 EZ

    Round 1:
    Ultras = flutter kick w/board
    50s fly, approx 28-29 ish
    AFAP fly, approx 24+, slipped on turn

    Round 2:
    Ultras = dolphin kick w/board
    50s breast dolphin (3 strokes per 25), 33-34
    AFAP breast, 28ish

    Round 3:
    Ultras = dolphin kick on back
    50s back, 27-28ish
    Skipped AFAP 50, no more AFAP left

    16 x 25 w/parachute @ :45-1:00
    8 swim, 8 kick
    100 EZ

    Total: 4350


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


    The sun did not shine until mid afternoon here, so I took myself off to the Y. I was braced for crowds, but it was less crowded than yesterday. I think I even caught a glimpse of a couple masters swimmers as opposed to triathletes. The main set was fairly exhausting. There is only a trad pace clock, so times are only approximate.

    My baby turns 20 today ... In shock. I'm just glad he seems so happy.
    Categories
    Swim Workouts
  19. Aug 7-10

    by , August 10th, 2012 at 07:29 PM (The FAF AFAP Digest)
    Tuesday

    Another 1.4 mile jog + 1.7 mile IG ocean swim

    Wednesday

    3 mile walk on beach + 20 minutes of yoga with my sister

    Thursday

    3 mile walk on beach

    Friday

    Finally dragged myself to the Y.

    500 various
    8 x 25 shooters w/fins @ :40
    14 x 50
    Odds = single arm fly
    Evens = smooth backstroke
    50 EZ
    16 x (25 AFAP + 75 EZ) w /fins
    -- 8 on 2:00, 8 on 2:30
    Odds = kick
    Evens = swim (fly & free)
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Total: 3350


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

    I am being a slug at the beach. Apart from taper, this is the most sluggish I remember being in a long while. Its an hour round trip to the Y, which does not appeal much on vacation. And the Y is crowded with triathletes. I figued I should do some one speed work while I was there to counter the IG ocean swims. It was too rough and windy to hit the ocean today anyway.

    My elbow is no better despite the relative rest. I'll have to deal with it when I get home.

    Back to sipping margaritas!

    Updated August 10th, 2012 at 07:36 PM by The Fortress

    Categories
    Swim Workouts
  20. Sun & Mon, Aug. 5-6

    by , August 6th, 2012 at 08:59 PM (The FAF AFAP Digest)
    Sunday:

    I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.

    Monday:

    Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.

    I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.
    Categories
    Swim Workouts