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  1. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 10:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
  2. Tuesday, Nov. 18

    by , November 18th, 2014 at 06:09 PM (The FAF AFAP Digest)
    3 mile jog on treadmill
    drylands at home with TRX, DBs and power wheel


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

    I really should have driven to Pitt to swim today ... But I'm having one of those bouts of detesting my double drive back and forth to Pitt twice a day. Typically, with tunnel traffic and delays on the parkway, I'm in the car 2 1/2 hours just for that. Usually more with hauling Lil Fort around. It really wears on me, and makes me question swimming here in Pitt. I would be blissfully happy if there were a decent pool nearby, but that is not to be. Sometimes I have a hard time reconciling myself to the situation ...
  3. Fri-Mon, Nov. 14-17

    by , November 17th, 2014 at 05:33 PM (The FAF AFAP Digest)
    Friday:

    Did about 50 minutes of drylands before heading up to Dartmouth. Had an easy trip of it and got there in time to have a late dinner with Fort Son.


    Saturday:

    While Fort Son was studying, I had a dip in the ancient pool at my alma mater. I was tired from a poor night's sleep. I did about 2800, including 5 x 50 AFAP. They were all slower than usual, prollly owing to fatigue and crappy pool. Had a nice dinner with Fort Son and his GF. I also got to see two college friends who happened to be in town visiting their daughter who's in the same class as Fort Son. That was a great bonus!


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    5 x (25 AFAP swim + 75 EZ) @ 3:00
    -- 2 from blocks, 3 from a push with fins
    -- I tried free with fins, but that bothered the shoulder still
    100 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    200 EZ

    5 x 50 cruise backstroke
    100 EZ

    Total: 3200


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

    I had thought about doing more 100 race pace work, but I felt blasted after the dolphin kicks. I'm tired from the weekend. I never sleep well when I travel. I have no idea how Patrick, Stewart and Mark manage it ... Off to coach!
  4. No. 7-10

    by , November 11th, 2014 at 11:12 AM (The FAF AFAP Digest)
    Friday, Nov 7:

    Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500


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


    Sunday, Nov. 9

    Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like:

    400 w/u

    12 x 50 @ 1:00
    1-5: kick descend to :35
    6: EZ
    7-11: kick descend to :35
    12: EZ
    100 EZ

    8 x 25 @ :45
    -- 3 EZ with SDK, 1 fast
    50 EZ

    1 x 200 @ 3:00
    2 x 100 @ 1:30
    4 x 50 @ :45
    8 x 25 @ :30
    -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s
    200 EZ

    -- lot of steaming and whirlpooling

    Total: 3450


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


    Monday, Nov. 10

    Drylands @ LA Fitness, 75 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    cable twists w/yoga ball, 25 x 3 x 10 each side
    ravers, 45 x 3 x 15
    bulgarians in streamline position, 4 x 10
    kneeling ab crunches, 130 x 4 x 12
    seated tow, 70 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    plate crunches, 25 x 3 x 15
    bicep curls on bosu, 10 x 3 x 15
    squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land.
    back squats, 70 x 4 x 5


    I did 15 minutes of stretching and then hopped in the pool and did an easy 1200.


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


    Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen. http://www.swimmingworldmagazine.com...cise-swimmers/
  5. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 11:54 AM (The FAF AFAP Digest)

    Wed: Drylands:


    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

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

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    10 x 25 breast @ 100 pace @ :40
    100 EZ

    Total: 3400


    Got a deep tissue massage afterward. My over worked quads and calves were sore.


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

    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  6. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

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

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

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  7. Wed-Thurs, Oct. 22-23

    by , October 23rd, 2014 at 06:01 PM (The FAF AFAP Digest)
    Wednesday: Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    tricep press, 50 x 4 x 12
    back squat, 60 x 4 x 6
    seated row, 70 x 4 x 6
    V ups, 3 x 10
    explosive leg extensions, 105 x 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 90 x 3 x 8
    good mornings, 85 x 4 x 5


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

    I got a massage after this workout. I'm 6 massages behind at Massage Envy. I have been completely neglecting my body work!




    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    100 EZ

    5 x (25 AFAP shooter, no fins, + 75 EZ)
    2 back shooters from a push, 12 low
    3 belly shooters from the blocks, 11 low, 11 mid, 12 flat (google problem)
    -- the belly shooters were faster than the other day

    200 EZ

    7 x (25 AFAP w/fins + 75 EZ)
    breast = 12s
    flutter kick, 10 flats
    dolphin kick, 10 flat
    free, 10 flat

    200 EZ

    Total: 2650


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

    Just had time for a quicker short speed focused workout today. I tried one fast 25 free at the end. Verdict: shoulder still not ready for prime time. I think 50 free is probably my most shoulder torquing event with my straight arm style. So I think I will be giving 50 free a pass in December too. The forward starts didn't bother my shoulder at all, happily.
  8. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 top hat drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

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

    10 x 25 breast w/fins @ 100 pace @ :40
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


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


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

    10 x 25 backstroke w/fins @ 100 pace @ :40
    150 EZ

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


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


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  9. Wed.-Thurs, October 8-9

    by , October 9th, 2014 at 07:00 PM (The FAF AFAP Digest)

    Wednesday: Drylands


    -- did about 50 minutes at the gym
    -- forgot to bring iPhone to write it down


    Thursday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    100 chest press fly
    6 x 25 top hat drill: this is a great drill and I'm going to assign it to my swimmers tomorrow!
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x (10 x kick or swim @ 100 pace w/fins + 150 EZ)
    R1 = backstroke kick
    R2 = flutter kick
    R3 = dolphin kick
    R4 = breast

    Total: 2850


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

    I only had time for a quickish swim before rushing off to my last PRP session. The dr said I could try a few fast strokes in a couple weeks. I'm a little hesitant too since last time I did that I had a setback. I will probably wait until the pain is significantly gone.

    I can tell I'm losing some motivation. I'm rather sick of kicking and this is not a fast healing type of injury ... I may have to do some cross training ...

    Updated October 10th, 2014 at 09:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sun-Tues, October 5-7

    by , October 7th, 2014 at 06:05 PM (The FAF AFAP Digest)
    Sunday: Drylands

    Did about 50 minutes at the gym with my sister.

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


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooter w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    150 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    3 x (10 x 25 @ 100 pace w/fins + 150 EZ)
    R3 = breast (14s)
    R2 = dolphin kick w/board (12 flats)
    R1 = backstroke kick (started off with a couple 15s and I realized I was doing 15 SDKs, which is 50 pace, not 100 pace. Switched to 12 SDKs and went 16s)

    Total: 2950


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


    Tuesday: Swm/SCY/Solo @ Pitt

    Warm up:


    same as Monday

    Main sets:

    8 x 25 SDK on back @ 100 pace to 15 m then cruise @ :45
    100 EZ

    8 x 25 SDK on belly @ 100 pace to 15 m then cruise @ :45
    100 EZ

    1 x 50 dolphin kick @ 100 pace + 100 EZ
    -- Realized that I didn't have 100 pace in me, so shifted to recovery mode. Got very little sleep last night as I had to get up early to take my sister to the airport. Poor sleep = poor workout for me.

    6 x 200 cruise back kick w/fins @ 3:00
    150 EZ

    Total: 3000


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

    I had an extremely nice but very busy visit with my sister. Did a little less than usual to have more time with her.

    My shoulder is definitely a little worse than it was a week ago. So something, probably the backstroke starts I did and not enough rehab, impeded my forward progress in the healing department. Sigh. I think, unfortunately, that I will not be able to compete in the Sprint Classic at the end of October. I'm pretty disappointed as I've swum in that meet every year since I began masters. And it's always a fun meet with the Battle of the Drop dead Sprinters. Ah well, I guess there are always more masters meets. I'll have to aim for something in December.
  11. Catch up

    by , October 2nd, 2014 at 12:11 PM (The FAF AFAP Digest)
    I did two 45 minute swims while I was in in AZ. I didn't have the time or mental energy to do more, and I was chalking it up to recovery. Oddly, the pool where my mother lives is 31 meters ... I got home very late Sunday night. I went to the gym on Monday, then starting feeling like I had a bad cold the next day. I did a mini workout on Tuesday and took yesterday off. I had a huge sleep last night and feel a bit better. I'm not in the mood for a nasty cold right now!


    Monday: Drylands:

    RC/scap/bicep ex
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    overhead squat, 45 x 1 x 8
    hip abductor, 10 x 4 x 8
    seated straight arm dip, 75 x 3 x 25
    -- think I did something else, but can't remember ...


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    1 x 25 fly @ 100 pace + 75 EZ
    -- no, not ready for fly

    10 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- times were all pretty fast
    -- I did a couple AFAP back kicks from the blocks: 1 terrible start and 1 decent one. It felt foreign after not doing a start for months.

    100 EZ

    Total: 2350


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

    I'm not feeling quite as under the weather today, so hoping I can get a decent workout in. I had my third set of PRP jabs yesterday and my shoulders are still sore.
  12. Tues-Wed, Sept 23-24

    by , September 25th, 2014 at 11:58 AM (The FAF AFAP Digest)

    Tuesday: Drylands


    Was in the gym for an hour. Did some more light upper body work. When I do the tummy press test for sub scap tears, it doesn't hurt quite a much. So I assume it's healing some.


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :45
    --12s
    -- 10 kicks, 3 strokes
    200 EZ

    2 x 25 breast @ 100 pace
    -- just didn't have it so stopped
    50 EZ

    8 x 100 backstroke kick, cruise, with fins @ 1:40
    - cruised 1:07-1:12s
    100 EZ

    Total: 2950


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


    I've been sleeping like crap the last ten days, usually up to 2:00 am. Have't had a bad spell like this in a long time. Now I know how Stewart feels! It started to really affect me today in the pool. So I just backed off. Today, I'm off to AZ. I expect to only get one swim in while I'm there, but I'm due for some recovery.
  13. Fri-Sat, Sept 19-20

    by , September 20th, 2014 at 07:04 PM (The FAF AFAP Digest)

    Friday Drylands:


    RC/scap/bicep ex
    cable twist w/yoga ball, 25 x 3 x 15 each side
    DB row, 15 x 3 x 15 each side
    leg extensions, 135 x 4 x 8
    good mornings, 85 x 4 x 6
    kneeling ab cruch, 130 x 3 x 15
    seated row, 60 x 4 x 8
    back squat, 70 x 4 x 5
    saxon side bends, 12 x 3 x 15

    -- I felt up to doing some very light upper body weights.


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



    Saturday: Swim/SCY/Solo @ Pitt

    Warm up


    500 various
    4 x 50 single arm fly w/fins
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00-
    150 EZ

    10 x 25 SFK @ 100 pace to 15m + cruise @ :45
    150 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast = 26
    dolphin kick w/board = 23 high
    flutter kick w/board = 23 high
    breast = 26 high
    flutter kick w/board = 24 flat

    100 EZ

    5 x 100 cruise backstroke kick w/fins @ 1:45
    50 EZ

    Total: 3400


    I did one of my favorite HIT sets today. Hadn't done it in a long time. And I've never broken 24 in a 50 kick, so was happy with that! Now time for a nice evening.
  14. Sunday-Tuesday, Sept. 14-16

    by , September 16th, 2014 at 04:35 PM (The FAF AFAP Digest)
    Catching up on blogging ...

    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    6 x (25 AFAP + 25 EZ) @ 2:30
    -- 3 backstroke kick (13 high-14 flat)
    -- 3 back shooters (13 flats)
    100 EZ

    8 x 50 dolphin kick w/board & fins
    odds = fast @ 1:00 (25s)
    evens = EZ @ 1:30
    100 EZ

    5 x 200 backstroke kick w/fins, cruiser pace
    100 EZ

    Total: 3100

    -- I was feeling somewhat under the weather for this workout, and didn't do too much. My allergies are pretty bad in September with all the ragweed and crap.


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


    Monday Drylands:

    Spent an hour in the gym. Forgot to bring my iPhone to write the exercises down in.

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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    4 x (25 AFAP kick w/fins + 75 EZ) @ 2:30
    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = backstroke kick @ :45 (16 flats)
    R2 = backstroke kick @ :45 (16 flats)
    R3 = breast w/fins @ :40 (14s) yay! didn't hurt my shoulders
    R4 = dolphin kick w/fins @ :40 (11s)

    8 x 75 backstroke kick w/fins @200 pace @1:15
    100 EZ

    Total: 4000


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

    Had another set of PRP injections this morning before swimming. They don't feel as sore as last time. Poor Rushall would be horrified at how I bastardized USRPT today!

    Off to Lil Forts cross country race. She is undefeated this season so far. And, good news, Mr. Fort got into Boston. Because he ages up this year, he had a 10:00 cushion, which is pretty huge.
  15. Wed Double, Sept 3

    by , September 3rd, 2014 at 11:05 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap/bicep ex
    streamline crunches, 2 x 50
    russian twists on incline, 25 x 3 x 25
    kneeling ab crunches, 130 x 1 x 15 (I felt like this was pulling on my shoulder a bit so didn't do any more reps)
    explosive leg press 175 x 3 x 15
    good mornings, 85 x 3 x6
    bulgarians in streamline position, 3 x 10 each leg
    hip abductor, 100 x 4 x6
    leg curls, 60 x 4 x 8
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    20 x 25 burst SDK + cruise @ 1:00
    -- 5 right side, 5 belly, 5 back, 5 belly
    200 EZ

    4 x (25 AFAP backstroke kick (SDK to 15 m) + 25 EZ) @ 2:30
    -- went 13 high-14 flats
    200 EZ

    1 x 50 AFAP backstroke kick
    -- went :30
    200 EZ

    3 x (3 x 100) kick w/fins @ 1:45
    1-2 = 75 dolphin kick on back + :5 rest + 25 fast
    3 = all EZ
    100 EZ

    10 x 25 free w/fins, 1 breath @ :30
    100 EZ

    Total: 3500


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

    I was pretty pleased with my AFAP backstroke efforts today. Not sure I'll have any time to work out tomorrow, too many things to do including an MRI and working on getting all my security clearances again. Thanks Sandusky for causing me to waste my time on this stuff every year. I don't even work with kids!
  16. Sat Double, Aug. 30

    by , August 30th, 2014 at 05:16 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15


    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


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


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  17. Wed & Thur., Aug 27-28

    by , August 28th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Wed Drylands:

    RC/Scap
    russian twists w/plate on incline, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    streamline crunches, 2 x 50
    good mornings, 85 x 4 x 8
    hip abductors, 100 x 4 x 6
    hip adductors, 100 x 4 x 8
    icarian butt machine, 50 x 3 x 6 each leg
    explosive leg press, 175 x 3 x 15
    knee tuck jumps, 10

    -- stayed away from all upper body exercises


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

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

    1 x 50 AFAP dolphin kick w/fins & board
    -- went 24 flat or low, saw 23 as I was almost to that wall
    -- this is really fast for me, my prior best time was a 25 flat
    -- I can only theorize that the kick speed is due to the high volume kicking I did long course
    150 EZ

    1 x broken AFAP 100 dolphin kick w/board
    -- 10 seconds rest each 25
    -- 44-45
    200 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- held 12 flats or faster
    -- did 10-11 SDKs
    300 EZ

    8 x 75 kick w/fins @ 1:30
    -- fast parts done as dolphin kick on back with kick board pointed at ceiling
    odds = fast/EZ/fast
    evens = EZ/fast/EZ
    150 EZ

    Total: 3600


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

    Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.
  18. Sunday Aug. 24

    by , August 24th, 2014 at 06:35 PM (The FAF AFAP Digest)
    Continuing my bad luck with swimming pools, I drove all the way out to North Park today excited to swim. Nada, no lane lines, deep end closed, no way to swim laps. Grr! So I went to the gym instead. I am so happy that Pitt reopens tomorrow after being closed for 3 weeks. I'm going back to USRPT, HIT and hypoxic work. I'm sure my starts and turns are pretty rusty.

    We had a great time at the beach. And I did two more pier to pier swims. I'm just a little bummed that my shoulder is still hurting despite rest and no fast swimming.

    Drylands:

    RC/scap
    bulgarians in a streamline position, 2 x 10 each leg
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    deadlift, 85 x 4 x 6
    face pulls, 50 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    hip abductor 100 x 3 x 6
    streamline crunches, 2 x 50
  19. Mon & Tues, Aug 11-12

    by , August 12th, 2014 at 05:53 PM (The FAF AFAP Digest)

    Monday: Swim/SCY @ Sewickley Masters

    Warmup:


    600 various
    2 x 50 scull
    4 x 25 burst + cruise
    50 EZ

    Man Sets:

    1 x 400
    -- I did this kick w/fins. Geez, it's along way!
    1 x 50 EZ

    8 x 50 @ :50
    1 x 50 EZ

    2 x 200 @ 2:45
    -- I did these up tempo kick w/fins
    1 x 50 EZ

    6 x 50 @ :50
    -- I tried to do this as odds fast breast, but had no fast gear at all
    1 x 50 EZ

    3 x 100 @ 1:25
    -- I did this up tempo kick w/fins
    1 x 50 EZ

    8 x 25 @ 100 pace @ :45
    -- did these fly w/fins
    100 EZ

    Total: 3150


    Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.


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


    Tuesday:

    Drylands:


    RC/scap ex
    cable twist w/yoga ball, 30 x 3 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4 x 8
    HS hi row, 150 x 1 x 6, 155 x 3 x 6
    kneeling ab crunches, 160 x 4 x 8
    standing calf, 115 x 3 x 8
    back squats, 70 x 1 x 6, 80 x 3 x 6
    face pulls, 60 x 4 x 25

    Swim @ North Park

    This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


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

    I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.
  20. Tuesday, Aug. 5

    by , August 5th, 2014 at 07:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:

    Drylands:

    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8


    Very exciting to the see results coming in at Worlds!
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