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

  1. Feb 21-22

    by , February 22nd, 2014 at 04:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min


    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300

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

    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  2. Thursday, FEB. 20

    by , February 20th, 2014 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
    100 EZ

    Main sets:

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

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

    4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
    -- fly/back kick under 15 M/breast/free
    -- was dragging on the last set

    100 EZ

    Total: 3200


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

    Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...

    Article on strength training: http://www.ncbi.nlm.nih.gov/pubmed/24532151

    TRX streamlining exercise:
    http://www.swimmingworldmagazine.com...tion/37864.asp

    Updated February 21st, 2014 at 08:15 AM by The Fortress

    Categories
    Swim Workouts
  3. Feb. 14, 18

    by , February 20th, 2014 at 11:16 AM (The FAF AFAP Digest)

    Feb 14: Drylands at LA Fitness

    Got the is quick workout before I left for my flight to CA:
    RC, scap ex
    good mornings, 8 x 3 x 8
    seated row, 80 x 4 x 8 negatives
    wood chop 27.5 x 2 x 15 each side
    dead lift, 75 x 3 x 20/17/15
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 3 x 25


    4 day gap during which I did zilch ...



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull drill
    4 x 25 shooters w.fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    50 EZ

    4 x (75 fast kick w/fins + 125 EZ) @ 5:00
    dolphin with board (40-41), back (38), flutter (40), back (39)
    50 EZ

    4 x 25 free @ 100 pace @ :40
    -- decided I didn't want to do a USRPT set, felt terrible
    100 EZ

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

    4 x 25 dive w/chute off blocks w/15 kicks, cruise back

    6 x 25 w/chute & fins
    100 EZ

    Total: 3550


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

    Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

    Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook
  4. Thursday, Feb. 6

    by , February 13th, 2014 at 05:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

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

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly (23), breast (26), fly-back (23 high)

    4 x 25 IM order @ 100 pace @ :40
    -- had planned on trying 20 x 25, but was too beat and so desisted
    100 EZ

    10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40
    250 EZ

    Total: 2850


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

    Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!
    Categories
    Swim Workouts
  5. Wed., Feb 12

    by , February 12th, 2014 at 04:20 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Just did a recovery workout today focusing on UW hypoxic work.

    600 various
    100 scull
    10 x 25 shooters w/fins @ :45
    100 EZ
    8 x through w/fins:
    100 power kick, UW 15 m each 25, open turns @ 2:00
    50 EZ @ 1:00
    8 x 25 breast, long glide and good breakout
    50 EZ
    2 x (6 x 25 free w/1 breath @ :35 + 50 EZ)
    100 EZ

    Total: 2950


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

    Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy.

    My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
    Categories
    Swim Workouts
  6. Feb. 10-11

    by , February 11th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Monday: Drylands @ LA Fitness

    RC ex
    face pulls, 60 x 4 x 15
    rear delt fly, 75 x 3 x 8
    kneeling ab crunch, 110 x 3 x 15
    explosive leg press, 175 x 3 x 15
    fast alternating arm press on double cable machine, 40 x 3 x 30
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    DB pulls to waist from plank position, 40 x 3 x 20
    squat jumps w/bar, 45 x 2 x 8
    good mornings, warm ups, 80 x 4 x 8

    Stretching/yoga, 30 minutes

    -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    -- I cut this really short since I was running late.

    500 various
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x 100 power kick from the blocks with open turns @ 3:00
    -- 2 back and 2 belly
    100 EZ

    40 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    100 EZ

    5 x 75 strong dolphin kick w/board & fins @ 1:30
    --- legs were really burning on these from yesterday's weights
    125 EZ

    3 x (25 AFAP + 25 EZ) @ 3:00
    -- started to get a calf cramp and so stopped
    100 EZ

    Total: 3150


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

    A few observations:

    1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
    2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
    3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
    4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
  7. Sat & Sun, Feb. 8-9

    by , February 9th, 2014 at 06:46 PM (The FAF AFAP Digest)
    Saturday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    100 fly drills
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    15 x (25 AFAP + 75 EZ) @ 3:00
    -- mixed it up with some from the blocks, some with fins and some kick
    -- I was hurting by the end of these. 15 is a lot of AFAP 25s.
    100 EZ

    4 x 25 w/chute
    50 EZ

    Total: 3050


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


    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ ;45
    50 EZ

    Main sets:

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

    1 x 50 kick @ 100 pace
    50 EZ

    2 x (5 x 50 w/fins, hold best average, approx 100 pace @ 1:30 + 200 EZ)
    1-5 = backstroke kick, UW 15 each length, held 24 high-25 mid
    6-10 = breast, held 29s

    3 x (4 x 25 AFAP @ 1:00 + 100 EZ)
    fly/kick/breast

    Total: 2850


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

    Had more car issues yesterday at Pitt. Had to drive my rear wheel drive car with my other car out of commission. Got stuck in the ice and had to call AAA. Made me late to dinner. Today, I didn't feel the greatest and kinda muddled through the workout. Still did 800 yards of AFAP/race pace work and the bursts. Nothing to sneeze at.
    Categories
    Swim Workouts
  8. Thursday, Feb. 6

    by , February 6th, 2014 at 06:46 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap ex
    hi low wood chop on cable machine, 27.5 x 3 x 15 each side
    flutter kicks on bosu, 100
    good mornings, 75 x 3 x 8
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    deadlift, 65 x 1 x 6, 75 x 3 x 8
    kneeling crunch front and sides, 110 x 4 x 15
    explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

    Foam rolling/stretching, 20 min

    Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


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

    Tomorrow is an off day and I am really looking forward to a massage!
  9. Wed., Feb 5

    by , February 5th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    4 x (4 x 25 @ 100 pace @ :30 + 100 EZ)
    -- IM, breast, free, kick
    100 EZ

    5 x 25 shooter + 25 EZ w/fins @ 1:00
    100 EZ

    10 x 25 no breath free @ :45
    100 EZ

    Total: 2850


    Rc/stretching, 20 min
    Treadmill, 25 min


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

    Was pretty beat. This was my 6th workout in a row. I did a little race pace work, it wasn't very fast, and then shifted into recovery mode.

    Swimming science article on masters swimmers: http://www.swimmingscience.net/2014/...ing+Science%29

    There's a winter storm warning until 7. Really hoping that doesn't happen as I'm down to my rear wheel drive car ...

    Updated February 5th, 2014 at 09:10 PM by The Fortress

    Categories
    Swim Workouts
  10. Feb. 3-4

    by , February 4th, 2014 at 05:33 PM (The FAF AFAP Digest)

    Monday: Drylands

    RC/scap, 5 min
    explosive leg extensions, 9-0 x 3 x 12
    explosive leg press, 175 x 3 x 15
    rear delt fly, 60 x 3 x 8
    hi low wood chops on cable machine, 25 x 3 x 15 each side
    kneeling crunch, 100 x 1 x 15, 110 x 2 x 15
    kettleball swings, 25 x 3 x 15
    push press, 45 x 3 x 8
    hip abductor, 100 x 4 x 6

    stretching, 20 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    5 x (25 AFAP from blocks + 75 EZ)
    50 EZ

    30 x 25 kick w/fins @ 100 pace @ :40
    -- missed #22 by a hair so skipped #23
    -- this was a hard set, legs were burning
    250 EZ

    20 x 25 breast w/fins @ 100 pace @ :40-:45
    -- decided to do breast on this since my other strokes are so leg intensive (with all the SDKs) and my legs were shot
    200 EZ

    Total: 3450


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


    Sad to report another vandalism of my car at Pitt today. It looked like someone just ripped the mirror off one side. It was the one on the sidewalk side and there was no glass around. Another $$$ repair. This is the third time my car has been in the shop since moving here. Mr. Fort thinks I should look into a lease for parking. More frustration. The simple act of swimming is so hard here.

    I have an appt with an allergist on Feb. 21. Hopefully, getting back on my allergy meds will help my breathing. Life without flonase doesn't agree. I also wonder if my lung function issues are age related ... I guess I'll see how I feel once I get some drugs. Xyzal had been recommended as an antihistamine. The over the counter ones are definitely not working.
  11. Feb. 2

    by , February 2nd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    4 x 25 shooters @ :45
    50 EZ

    Main Sets:

    Did a short set with two of my masters swimmers who were there:
    2 x w/fins
    4 x (25 shooter + 25 EZ) @ 1:00
    2 x 25 AFAP @ :45

    100 EZ

    Then did a few starts, SDK-ing to the 15m mark
    100 EZ

    2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
    -- these felt harder than they should have ...

    5 x starts w/parachute, 12 SDKs, cruise back
    2 x backstroke starts
    100 EZ

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

    Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.

    Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
    Categories
    Swim Workouts
  12. Jan 31-Feb 1

    by , February 1st, 2014 at 04:36 PM (The FAF AFAP Digest)
    Friday:

    Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.

    600 various
    150 scull
    10 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 50 @ 1:00
    odds = 100 pace
    evens = EZ

    Total: 1250


    Saturday:

    Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    4 x (25 AFAP + 25 EZ) @ 1:30
    50 EZ

    20 x 50 kick w/fins
    odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
    evens = EZ @ 1:30

    Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.

    350 EZ

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

    8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
    100 EZ

    Total: 3250
    Categories
    Swim Workouts
  13. Jan 28-29

    by , January 29th, 2014 at 02:48 PM (The FAF AFAP Digest)

    Tuesday:

    Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters.


    Wednesday: Drylands

    RC/scap ex, 5 min
    cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps)
    tricep press, 70 x 4 x 8
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    explosive push on double cable machine, 35 x 3 x 30
    explosive leg press, 175 x 3 x 15
    seated row, 80 x 1 x 8, 90 x 2 x 6
    glute isolator, 50 x 2 x 6 each leg
    wood chop on cable machine, 25 x 3 x 8 each side
    hip abductor, 100 x 4 x 6
    kneeling ab crunch, 100 x 3 x 12
    squat jumps w/bar, 45 x 2 x 8

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

    I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days.


    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time
    4 Female 50 SCM Back 0:30.65
    7 Female 50 SCM Breast 0:37.50
    19 Female 100 SCM IM 1:15.10
    21 Female 50 SCM Fly 0:29.99
  14. Jan. 25-27

    by , January 27th, 2014 at 03:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min



    Sunday:

    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.



    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


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

    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  15. Friday, Jan. 24

    by , January 25th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/snorkel
    4 x 25 shooters w/fins @ :40
    50 EZ

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


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

    Almost forgot to blog this. Off to gym today!
    Categories
    Swim Workouts
  16. Thursday, Jan. 23

    by , January 23rd, 2014 at 05:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


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

    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free. http://www.usms.org/comp/event.php?M...0140329HUNTINY

    3. Colonies Zones, 4/5-6: https://www.clubassistant.com/club/m...1463&smid=5204. I've even persuaded some people from my masters team to come down.
    Categories
    Swim Workouts
  17. Jan 20-21

    by , January 21st, 2014 at 04:03 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 3 x 25
    low row, 80 x 1 x 6, 90 x 3 x 6
    good mornings, 65 x 1 x 8, 90 x 3 x 8
    explosive leg press, 175 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    push press, 45 x 3 x 6

    stretching/yoga/foam rolling, 30 min


    Swim/SCY @ Sewickley Y w/some Sewickley masters

    Warm up:

    600 various
    100 scull w/paddles & snorkle
    100 fly drill w/paddles & snorkel
    4 x 50 DPS free w/paddles & snorkel
    8 x 25 kick w/alignment board & snorkel

    Main sets:

    Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
    I did 4 x 150 backstroke with him

    Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

    2 x (3 x 3 x 50)
    -- I used fins
    50 = burst + cruise stroke, fly/back/breast @ :50
    50 = burst + cruise kick @ 1:10
    50 = EZ kick @ 1:10

    100 EZ

    Total: 2800


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

    I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

    Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

    Updated January 21st, 2014 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Sunday, Jan 19

    by , January 20th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull

    -- I had to cut this short by about 400 yards. Was chatting with a couple of my swimmers for a long time.

    Main Sets:

    6 x 25 burst + cruise @ :50
    100 EZ

    1 x 50 backstroke kick w/fins @ 100 pace, 23 high (little fast)
    150 EZ

    1 x 100 AFAP backstroke kick w/fins, 52 flat (very good)
    200 EZ

    Then did one of my sets from the HIT forum:
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ 100 pace @ :30
    1 x 25 EZ @ :30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:00
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 1:30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 25 fast free @ :30
    1 x 300 EZ

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

    Total: 3250


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

    Felt pretty good in the water today. Was happy with my AFAP 100 back. I even saw a glimmer of a 51 as I reached for the wall. Still couldn't stay UW as long as I would have liked on the last length. Back to the gym today!

    Updated January 20th, 2014 at 12:32 PM by The Fortress

    Categories
    Swim Workouts
  19. Jan 16-18

    by , January 18th, 2014 at 04:49 PM (The FAF AFAP Digest)


    Thursday:

    2000 - EZ recovery swim

    Friday:

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise
    100 EZ
    30 x 25
    odds = free @ 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x 25 AFAP + 75 EZ
    50 EZ

    Total: 2250


    Saturday:

    I have another cold () and went easy the prior two days. I was ready to go today, but I got to the pool and the competition pool was closed for a meet. (Why are there no signs posted or nothing on the website?!) I swam in the shallow small pool and it was swamped.

    Warm up:

    600 various
    3 x 50 fly drill w/snorkel & paddles
    8 x 25 kick w/alignment board & snorkel @ :40
    50 EZ

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

    20 x 50
    odds = 100 pace @ 1:00 (mixed it up)
    evens = EZ @ 1:30
    100 EZ

    20 x 25 kick w/fins & alignment board @ :30
    -- 12.5 fast, 12.5 EZ
    200 EZ

    Had a lane to myself for a brief moment
    2 x (75 IM @ 100 pace + 75 EZ)
    Didn't last, left.

    Total: 3400


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

    This has been a recovery week, but with the cold I don't feel really recovered. Hopefully, I can get in a solid workout tomorrow.
    Categories
    Swim Workouts
  20. Wed., Jan. 15

    by , January 15th, 2014 at 03:59 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    -- I felt so sore and tired that I almost got out of the water at this point. But I soldiered on, and am glad I did.

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = breast, 26 high
    Say what?! I was shocked to see this time on the clock. I've only been in the 27s a few times. Had to do another to see if it was a fluke not!
    2 = breast, 26 high
    3 = fly, 23
    4 = dolphin kick w/board, 24 high
    5 = backstroke kick, 15+ UW, 23

    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 x breast, 12s
    free, 10
    shooter, 9
    flutter kick w/board, 10 high

    150 EZ

    Total: 3000


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

    Today, I was sore and sluggish from the massage, which was great btw. I've been dragging the last few days. I looked back at my training from last week and I realized I failed to take a pure recovery day while doing a lot of speed, USRPT type training and weights. I don't agree with Rushall that USRPT can be done every day without fatigue. Not correct. Masters sprinters are just a different category, at least ones my age. And it makes sense that high race pace volume, even at 25 distances, could wear you down.
    Categories
    Swim Workouts
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