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  1. Friday 4/11/14

    Friday 4/11

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    12x50 @ 1:00 odd: k/dr, even: dr/sw

    3x400 broken I.M.
    #1:
    4x25 @ :05 rest FL
    100 @ :15 rest BK
    2x50 @ :10 rest BR
    100 @ :30 rest FR

    #2:
    2x50 @ :10 rest FL
    4x25 @ :05 rest BK
    100 @ :15 rest BR
    4x25 @ :05 rest FR

    #3:
    straight 400 I.M.

    300 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Week 81 - Tuesday

    by , April 15th, 2014 at 01:33 PM (After a long rest)
    I lifted hard last night and my legs were like jello when I woke this morning. The feeling did not improve during my practice and I was very tired pysically today. I am hopeful that the feeling is just a reaction to focusing on my legs more than usual. I am determined to build strength in my legs and know that this will help in the long run, but oh how sore I am right now.

    Warm up
    4x(3x100 free with snorkel on 1.30, 2x50 on 1min fast, 2x25 kick fast on 30)

    Main set
    6x300 free on 3.30 descend 1-3, 4-6
    12x25 on 40 at 200 pace

    Warm down
    300 easy

    Total 4200scy

    This practice went pretty quickly but I just felt sluggish the whole way through. I was struggling on the 50s during warm up to get any speed, but by the end still felt stiff and sore but had improved. On the 50s in the warm up I was going 29s and 30s, and on the kick was holding 18s. On the 300s I went 3.15, 3.10, 3.06, 3.16, 3.11, 3.05. Unlike when I normally swim 300's I had to fight the whole set to keep this pace, I had no easy speed at all today. On the fast 25s I was holding 13s to my feet.

    I am lifting again tomorrow night and will work my legs again no matter how badly I still hurt, but I really hope I am feeling better by then.
    Categories
    Swim Workouts
  3. It was a good meet despite the allergies

    by , April 15th, 2014 at 07:47 AM (Mixing it up this year)
    First day of Nationals was fantastic a great 1650 and 1000 which I negative split the 1000. The rest of the races were all just a little bit faster than my best for the season which I am thankful for considering something was in bloom in Sarasota that I could not tollerate. Each day my allergies got progressively worse. Thankfully I made it thru.

    Yesterday I did an easy swim with no flip turns. Every time my head went under water it felt like it would explode.

    Today (Tuesday) I was feeling better in the pool. Still trying to get rid of all the mucus and congestion. So this was an easy one or was it?


    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:26's
    500 free kick w/zoomers
    300 free w/snorkle
    200 breast kick

    Total 3000 yards
    Categories
    Swim Workouts
  4. Week 81 - Monday

    by , April 14th, 2014 at 09:17 PM (After a long rest)
    I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.

    The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    12x200 pull on 2.40
    10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
    10x50 free on 1.20 swum at 400 pace

    Warm down
    200 easy

    Total 4300 LCM

    I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.

    Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)

    10 minute on vasa trainer.
    Categories
    Swim Workouts
  5. 04|14|14 SCM and weights

    WORKOUT
    06 x 50 on 2:00 DFS as free / back by 25
    10 x 25 on 0:90 DFS free hypoxic
    • easy sprint
    • 16 - 17's

    10 x 25 on 1:00 DFS free hypoxic

    • easy sprint
    • 16 - 17's

    21 x 25 on 0:45 Drill, F as HUDKF / one arm with fist - L / one arm with fist - R by 25
    30 x 25 on 0:40 sprint free, F, S
    • 17 descend to 15, 14 on final


    Today marks the beginning of a 2 - 3 week hypoxic adaptation block, with 4 more weeks of like-based maintenance (one set per session) to follow, as I work to sharpen speed. I am targeting a June 7 LCM meet.

    Developed one of those skin tears behind the callus of my left big toe and need to avoid dives until it heals.

    Weights: Legs and shoulders
    Categories
    Uncategorized
  6. Monday, April 14, 2014 7:00-8:00am Back at it and felt ok

    by , April 14th, 2014 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    After skipping out on the NW Zone meet this past weekend, I suddenly began to feel a lot better as far as my neck goes (isn't that the way it always is??). Really it was just rest and time to wait it out. Saturday was good to watch my kids at the soccer games, though with two of them in two different nearby towns at nearly the same time, I didn't get to see all of my son's game before I had to leave for my daughter's game. She definitely has improved a lot over this past year. While playing center-midfield, she got a run down the middle after a ball and drove all the way to the goal, only to have her shot caught by the goalie. So close!, but I was still quite proud of her.

    Sunday, I did my own form of massage therapy: Rototilled the garden and more. I have a very old yet very old reliable 8HP rototiller that my dad's friend gave to us years ago. It is so powerful that it will basically self propel itself through the previously tilled dirt of the garden without much guidance from me. The harder part of the job was answering my wife's request to basically double the size of the garden this year. The good thing is that that 8HP tiller will cut into dry hardened ground without too much effort on my part. We pulled up tons of rocks, and got them cleared. Found a few other items in the ground as well, glass, metal parts, etc. The biggest item I found was a metal water pipe with a "T" fitting on it. It was an 1 1/2" pipe about 18" long overall. The rototiller definitely bucked hard when I got that one, but kept going no problem.
    It was already a pretty good size, but now it's about the size of a small house in square footage, or maybe I should measure in acreage!! I do have a 1/2 acre lot, so I would guess that I'm using about 1/10th of the total lot on my garden space.

    I was tired last night, after about a 6 hour ordeal of physical work, plus got my springtime tan started, as it was a clear, sunny warm day yesterday, and I always work shirtless like a good boy should. As a swimmer I have to have a "realistic" tan line when I get to the pool!


    Monday morning:

    I woke up this morning half expecting to be in pain again, but it was basically non-existent. I went to the pool to do a stretchout swim, and it felt like I'd been out of the water forever. Basically I'm starting over again, building into long course meters season for competitions. I will have 3 LCM meets available here in Wenatchee this summer. The two normal ones - Apple Capital in early June, and Starlight Invite in early July, as well as the LSC Champs meet in late July. So I guess I can pick and choose my events this summer rather than trying to cram them all into one meet.


    Warmup:

    300 Free
    3 x 100 SDK w/ short fins @ 1:30
    2 x 200 Free Pull @ 2:45
    (1000/1000)

    10 x 50 1-arm Fly Drill, 4 right/4 left each length @ :10-:15 rest
    (500/1500)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 (held 1:06s)
    I was running out of gas near the end of this
    (500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/2500)

    8 x 25 Free cruise @ :30 (#4 was free fast, #8 was fly fast)
    (200/2700)

    100 EZ kick on back

    --------------------------------
    2800 Yards
  7. Weekend swims

    I had a wonderful swim at Brighton Beach yesterday. It was a beautiful beach day, sunny and still with air temps in the 60s. The water is still in the mid-40s, though, so no crowds cavorting in the surf—just a few of us CIBBOWS swimmers out for a dip. This week I swam a tad over a half mile, and shivered pleasantly afterwards on the beach. The water felt good, tingly but not painful. I always enjoy swimming with a greater sense of purpose in the cold—there’s no temptation to lollygag. I hope the weather is as cooperative next weekend so that I can get in some more cold water swimming before the CT race.

    Today I swam at Riverbank, but cut the workout short as I was feeling very fatigued, and trying to go fast just wasn’t feeling good. I again attempted a vintage HVT workout—here’s how far I got:

    800 lcm warmup (400s, 200 IM k, 100 p, 100 IM)
    8 x 50 @ 1:15, 2 each stroke, odds k/s, evens d/s
    3 x 150 IM (no free) @ 3:00
    50 easy

    4x through
    200 long-axis IM (25fl/75bk/25br/75fr) @ 3:50
    4 x 50 @ 1:20, done as 3 ST (IM order by round) desc., 1 easy FR
    300 warmdown

    It was probably good I stopped when I did—I took a long hard nap after I got home, and have felt achy and feverish ever since. I’m hoping in that magical thinking kind of way that everything will feel better when I wake up in the morning … we’ll see.
    Categories
    Uncategorized
  8. 04|13|14 SCM and dryland stuff

    Started to swim yesterday but after a few lengths my body just was not up to it, and neither was my enthusiasm. Felt cruddy and the shoulders felt weak and tired. Left the pool.

    On the other hand I did a little running which consisted of 15 minutes of sprinting up to speed thenback off to a walk (10 seconds run 20 seconds walk). I also ran 1.58 miles on Friday. Just enjoying the weather before it is too hot and humid.

    SCM
    15 x 25 DFS free on 2:00
    • work the entry and breakout
    • easy on first several then moderate sprint for the rest of them

    15 x 15M DFS free on 1:00
    • streamlined entry


    Weights afterwards
    • snatches
    • single arm dumbell bench
    • single arm rack rows


    need to stop doing snatches - too dangerous (left shoulder a little twingy and lower back close to spasming out)
    Categories
    Uncategorized
  9. 3000-yard swims

    by , April 12th, 2014 at 06:00 PM (Alex's swim journal)
    In the interest of just getting in some low-intensity cardio to help my base I decided to do something I haven't done in a while: a couple of 3000-yard straight swims in the last couple of days.

    Yesterday I did 6 x thru 400 free + 100 back. Today I did 3 x thru 800 free + 200 Back. Both swims were right around 54 minutes (a little faster than that today). I also hit the weights again today after a 2.5k row on the machine (11+ minutes). Felt a lot better today than I did after drylands on Thursday.

    THE MOVE:

    So, as I mentioned about a month ago, I went back out on the academic job market this year... things at my home institution looking really bad (no raises, again; more benefits cuts; enrollment dropping; more cuts to the institution; increased workload; imminent bankruptcy--we've been running off our reserves since the crash; now they're looking at vacating buildings and shrinking the library space?--yikes!). In January and February I interviewed with Baylor University (in my native Texas) and was selected to head their division of Spanish and Portuguese, starting this coming fall semester. The position comes with tenure (so I don't have to go through that again) and is in a very vibrant department... it will be a little strange being in a place that's actually well funded and supports language and culture study, after all the years of struggle at a small state university.

    Needless to say, I'm pretty excited about this opportunity, but uprooting the family after fourteen years in the Chicago-Milwaukee area is tough. They are resigned to the move, but not happy about it. Sigh.

    Our real estate agent is coming over on Tuesday for a walk through to see exactly how much value our house has lost in the seven years since we moved into it (we got in high, right before the crash--Murphy's law!). Now we're only about 3 months out from our move and there is so much to do... argh! Guess I'll continue to chronicle the madness here.

    TOTALS YTD:
    Swimming: 94+ miles
    Rowing: 39 K
    Categories
    Uncategorized
  10. Week 80 - Saturday

    by , April 12th, 2014 at 10:56 AM (After a long rest)
    I arrived back in Dallas at about 11pm last night and was in bed around midnight. I learned a big lesson when I got home; never give your wife a kiss when it's dark after being away for a week. I bent over to give her a kiss and she woke just as I was doing it and screamed so loud she woke the dogs and the kids. I was surprised she did not slug me. When she got over the fright she asked what I was thinking and despite my best efforts my explanation sounded like the disaster that did occur. The thought was well intentioned.


    This morning came way too early and I felt very tired and stiff in the warmup but loosened up as the work out progressed and had an awesome set of 400s pull and a couple of pace 100s today. The pool was setup LCM today.


    Warm up
    600 free with snorkel


    Main sets
    12x50 on 1min with fins swum as far as possible under water and sprint the rest of the way
    10x50 free on 40 pace
    4x400 pull on 5mins(yes this is correct)
    100 easy
    2x100 on 1.30 holding 400 pace.


    Warm down
    200 easy


    Total 3800 LCM


    On the 50s under water and sprinting with fins I loosened up and was holding 30s. The pace set I was holding 35s. When I heard the send off times on the 400s I just about choked and was given the option to go on a slower send off but decided to try it just to see how well I could do. I was really happy with how I did and felt on this set going 4:43,4:44,4:42,4:40 This is quicker than I swam 400s pull last summer and I think bodes well for a good summer of fast swimming. On the 100s pace I held 1:05s on both and despite them hurting I was very pleased.


    After swimming we lifted and did our normal 3 rounds with 10,8 and 6 reps per round going from 80%, max and fail in terms if weight.


    We did


    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside, lower back extensions)


    I finished with 7mins on the Vasa trainer which I always find difficult.


    A good workout. I plan on sleeping today.
    Categories
    Swim Workouts
  11. Week 80 - Friday

    by , April 12th, 2014 at 10:35 AM (After a long rest)
    Thursday was a very long and busy day; up at 4am and to bed after 11pm. When I woke at 4.15 friday morning I was so so tempted to go back to sleep but I dragged myself out of bed and headed back down to the Burlingame Masters workout. Today's workout was a sprint workout which is always a jolt to me. I was expecting to fel awful in the water but to my surprise I felt better today and other than being sleepy tired I had no side affects from the week of travel.


    Warm up
    400 free with snorkel
    12 x75 on 1min swum as 6x75 with 50 free, 25 kick, and 6x75 with 50 free, 25 stroke


    Main set
    4x100 free on 1.20
    4x75 IM no free on 1.05
    4x50 kick on 50
    4x25 free on 30
    4x(2x75 swum as 75 free fast on 1min, 75 kick fast on 1.10, 4x25 fast on 30, 50 stroke easy on 45)
    12x100 swum as 4x(100 base pace, 100 AFAP, 100 easy) all on 1.20 send off


    Warm down
    200 easy


    Total 4500scy


    On the first main set i was holding 1.02 pace on the 100s, 55s on the IMs, 40s on the kick. I worked the fast 25s throughout this workout and was holding 12-13s throughout.


    On the last round of 12x100s I held base pace the whole way and used this as a long warm down. So despite not really having a stellar workout time wise I really enjoyed swimming with the Burlingame masters and plan on going back the next time I am in San Francisco

    Updated April 19th, 2014 at 02:06 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Riverbank Friday

    I enjoyed a good swim with Hannah at Riverbank this morning. I printed out a HVT workout, but left it on the kitchen table—luckily Hannah had a good idea for our main set! Here’s what I did:

    700 lcm warmup (400s, 200k, 100p)

    400 FR, alternating 50 6bk/ 50 2bk
    4 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    3 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    2 x 100 IM @ 2:00 [held 1:40s]
    400 FR, alternating 50 6bk/ 50 2bk
    1 x 100 IM @ 2:00 [1:40]

    400 pull
    300 kick
    4 x 50 IM order buildIt
    100 warmdown + play

    This week I attended a marathon swim observer training clinic put on by 2 experts from the Catalina Channel Swimming Federation. I was really impressed by the procedures they have in place for swims, and I learned a lot that will be useful for future swims as well as observing and crewing. The sessions kept me up past my bedtime on two successive weeknights, but they were well worth it.
    Categories
    Uncategorized
  13. NW Zone meet is a No-Go

    by , April 11th, 2014 at 05:49 PM (Fast Food Makes for Fast Swimming!)
    I awoke last Monday morning with one of the worst pains in my neck/upper back/right shoulder that I've even had. I don't believe it's from anything I did at the meet with my swimming at LMSC Champs last weekend...I just think I slept a bit funny or something overnight.

    It was super painful, and I've been managing to get through work every day this week, and it's gradually been getting better, but every morning it feels like Bill Murray in the movie "Groundhog Day". I've swim a little bit on Wednesday, Thursday, and again this morning, but it really wasn't much. Thursday's swim was by far the best day though. I managed to do a set of descending 10x100s @ 1:45 interval, going from 1:07, down to 1:01s and holding them there for the final five 100s.

    I figured I'd be good to go this weekend, but then this morning I awoke with the pain pretty bad again. I could barely manage to get through 1500 yards in the pool at a nice 'n easy pace, let alone put some effort into the swim. I decided that it wouldn't be worth my time this weekend, especially since 4 of my 5 events are dealing with butterfly in some way/shape/form: 100 & 400 IM, 50 & 200 Fly, and 1000 Free. Ideally I wanted to throw down a good 400 IM, and try to better my 200 Fly time (2:11) from last November, as well as give Kirk Nelson a run for his money in the 1000 Free. I'm the #2 seed to him, and behind us two, it was a ways back to the #3 overall seed.

    Oh well...it's just a meet, and I won't have to throw away gas money this weekend...and I get to watch my kids at soccer as well. On a side note...my wife did some work on my back and neck an hour ago, and it feels much better. I told her I may go to Seattle anyway...and she gave me a look like I had better not!
  14. Friday, April 11

    by , April 11th, 2014 at 03:50 PM (The FAF AFAP Digest)
    Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    30 x 25 @ 100 pace
    -- 50 EZ after each set of 10 for air
    -- first 10: free, 6 SDKs, 14s @ :40
    -- second 10: back w/fins, only 5 SDKs, 13s @ :35
    -- third set of 10: breast w/fins, 14s @ :35
    200 EZ

    30 x 25 kick w/fins & board @ 100 pace @ :35
    -- made them all, 12s
    -- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
    200 EZ

    Total: 3050


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

    Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.
    Categories
    Swim Workouts
  15. Week 80 - Thursday

    by , April 11th, 2014 at 02:05 AM (After a long rest)
    It's now 11pm pacific and I am so far beyond my normal bed time imam tempted to just stay up and wait for practice. I am very tired and today was a really long day. Despite being very tired I had a good day. I met pwb this morning and we had a really good workout with a superb group. In fact I enjoyed the workout so much I am going back tomorrow. I did not feel very fast today and put this down to general tiredness associated with a very hectic week but had a lot of fun.

    Patrick and I swam with Burlingame masters at the Burlingame high school pool, which is yet another awesome California 50m x25 yard pool. We swam scy and despite the water being a little warm for my liking it's really hard to complain when you have such surroundings and at least 6 guys all swimming really quick. It was a great training group.

    Warm up
    200 with snorkel
    1x300 free with snorkel on 3:45
    2x200 free with snorkel on 2:30
    3x100 free with snorkel on 1:10


    Main set
    2x(400 free moderate on 1:15 base, 3x200 descend 1-3 on 2:25,2:20,2:15, 50 AFAP, 50 easy)
    4x(225 pull on 3mins, 75 free on 1min, 25 AFAP on 30)
    5x100 on 1:30 swum 1,3,5 fast


    Warm down
    200 easy


    Total 5400scy

    I just hit the wall tiredness wise and will finish this post in the morning. Tomorrow is sprint day.
    Categories
    Swim Workouts
  16. Back on the blog... 100-200 PRs

    by , April 11th, 2014 at 12:11 AM (Alex's swim journal)
    Wow; it's been a while since I've had a chance to blog, so I haven't even been able to report on the Wisconsin state meet. As I mentioned in the run up to that meet (March 29-30), I was having some real shoulder discomfort in all the strokes but freestyle, so I decided to take it easy the week before and focus on the freestyle events: 100, 200, and 1650.

    My last 100 in a meet was in January and I ended up doing a 1:11; a week before the meet (after I had already sent in my seed time, of course, based on my earlier meet time) I swam a 1:08. At state I swam 1:07.04 and took the heat by .06 against our Kenosha YMCA team-mate Jen. She came back with a 1:06 at the IL state meet last weekend, which I couldn't do because I was in Tuscon, and made sure to let me know about it.

    I hadn't done a 200 free in a meet since last spring and was quite a bit slower then I guess (with a 2:45), but since I hadn't swum a 200 in meet context and my training has been so erratic this winter-spring I really had no idea how I was going to do... I think I put a seed time of 2:44 down. When I saw the other swimmers seeded around me in the mid- to upper-2:30s I decided just to go out and try to win the heat... as it turns out I faded pretty badly toward the end, and probably finished third or fourth in the heat, but my time was a PR: 2:35.86. My first time breaking the 2:40 mark. And it didn't feel too painful.

    The 1650 was really just to test myself and see what kind of pace I could hold, since I really didn't have time to prepare for this one. I swam 18 secs slower than my best time of 25:04 at last year's state meet for a 25:22... I took a look at my splits and they were not too far off of last year, but definitely fading in the middle third. I was averaging about :01 slower per 100. So my current pace is about 1:32. I really want it to be 1:25, so I've got some work to do.

    Last week I had a ball in Tuscon for a conference. The society ended up with a great deal at a swanky resort... but their "lap" pool was only about 20 yards long. Tremendous desert/mountain views though. Check this out:
    Click image for larger version. 

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    This week I start back into the training more earnestly. Will try to be more consistent and do the weights/x-training too for a little more injury prevention. Today for example I swam 2400 yards then got out and did 2K row on the machine and the following:

    2x thru...
    lunges w/ 20 dumbells
    bench presses w/ dbs
    squats w/ dbs
    military presses w/ dbs
    dumbell rows
    incline presses w / dumbells
    lat pull-downs

    The weights always make me feel so out of shape and the soreness of the first couple of weeks is awful (and not helping me in the pool), but I'll stick with it and be stronger for it I guess.

    Tomorrow I'll have to write more about the impending move... that's been taking up a lot of mental and emotional energy of late.


    TOTALS YTD:
    Swimming: 90+ miles
    Rowing: 36.5 K
    Categories
    Uncategorized
  17. Thursday 4/10/14

    Thursday 4/10

    PM only SCY + weights

    Swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins
    4x75 @ 1:00 FR swim w/ paddles

    8x25 @ :40 BR kick w/ snorkel
    8x25 @ :40 BR swim w/ strapless paddles
    8x25 @ :40 odd: BR swim, even: FR swim

    600 w/ opposite fin + opposite paddle + snorkel

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 30)
    3x10 DB single-arm bicep curls (20, 25, 30)
    3x10 DB triceps extension (30, 35, 40)
    3x10 DB single-arm row (30, 35, 40)
    3x10 DB bench press (25, 35, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    Categories
    Swim Workouts
  18. Thursday, April 10

    by , April 10th, 2014 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :45
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ

    Main sets:

    30 x 25 breast w/fins @ 100 pace @ :40
    -- aimed to hold 14s
    -- missed on #12, but just took an extra :40 rest
    250 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    -- only took 5 kicks to use the arms more
    -- aimed for 13s
    -- made them
    -- should do these on :35
    -- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet
    100 EZ

    Total: 2750


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

    I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow.

    Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.

    Updated April 11th, 2014 at 10:18 AM by The Fortress

    Categories
    Swim Workouts
  19. 04|10|14 LCM

    WARMUP
    10 x 13M free on 0:30
    • 10's

    SET1
    10 x 13M free on 0:30
    • 7's

    SET2
    20 x 13M kick on 0:30
    • 9's

    SET3
    10 x 13M HUDKF on 0:30
    • 8's

    DRILL
    1000 various, F, S

    Updated April 10th, 2014 at 06:38 PM by __steve__

    Categories
    Uncategorized
  20. Wednesday 4/9/14

    Wednesday 4/9

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    3x200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x75 @ 1:05 AE DPS
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 AE DPS
    400 @ 4:40 FAST pull w/ buoy + paddles + snorkel (4:04)

    4x75 @ 1:15 FR kick w/ board
    4x50 @ :50 FR kick w/ board
    4x25 @ :25 FR kick w/ board
    100 EZ
    4x75 @ 1:00 FL kick w/ board + fins
    4x50 @ :40 FL kick w/ board + fins
    4x25 @ :20 FL kick w/ board + fins

    300 EZ

    Total: 4700
    Categories
    Swim Workouts