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  1. Monday, Oct. 20

    by , October 20th, 2014 at 04:33 PM (The FAF AFAP Digest)

    Friday:


    Did an hour of drylands

    Sat -Sun:

    Didn't even bother to go to the pool. Was unmotivated to swim and having fun with friends and family.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise
    100 EZ

    6 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R 1 = back, 11 high-12 low
    R2 = breast, 14s
    R3 = dolphin kick, 12 flats
    R4 = back, 12 flat-low
    R5 = flutter kick, 11 high-12 flat
    R6 = dolphin, 12 flatsextra 100 EZ

    1 x 500 backstroke kick

    100 EZ

    Total: 3850


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


    I was still feeling unmotivated today. But it surprisingly easy to do USRPT in sets of 10 ... or maybe it was the two days off.

    Getting the iPhone 6 plus soon. I hope it's not too big. I'm just excited to be able to read more easily. Anyone have it yet?
    Categories
    Swim Workouts
  2. Week 108 - Monday

    by , October 20th, 2014 at 01:51 PM (After a long rest)
    I had another good night of sleep and felt pretty good this morning. Saturdays workout was rough and yesterday I was realty sore, but today despite some muscle stiffness until I warmed up I felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    9x300 pull with bouy on 4:30 big descend 1-3
    100 easy
    4x(2x50 kick on 1min, 1x50 at 200 race pace on 1min)

    Warm down
    4x50 easy on 1min

    On the descending 300's I don't believe we have ever had so much rest and as a result I was able to some really quick swims today. On round 1 I went 3:12, 3:05, 2:57, Round 2, 3:07, 3:02, 2:57, and round 3 3:05, 3:00, 2:57. After the 100 easy I kicked pretty strong but relaxed and was holding 40-42's on the 50s kick and then went 27s on all the race pace 50s. I was really pleased with how I swum today and really pleased with how I recovered from Saturday.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2014

    by , October 20th, 2014 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :45
    Choice. Swim #4 swim @ 100%

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  4. Monday after a good meet

    by , October 20th, 2014 at 07:28 AM (Mixing it up this year)
    Had a USA meet this weekend to work on my IMX events. The 200 back was about normal as was the 200 IM. The 400 IM went great I had to go back to 2011 for a better time than I did this weekend. I think is is just coming off the taper from last weekend. Now back to work.

    Next meets are the Freestyle Frenzy in November where I will do the 500 free and maybe the 1650 then either Columbia or Atlanta. After talking with the Dekalb Aquatics coach this weekend, he has a problem with the same individual I do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:25, 1:24, 1:21, 1:20, 1:21, 1:21, 1:20, 1:21, 1:19, 1:18
    200@3:30 free w/snorkle maintain 6 beat kick
    2x100@1:45 free w/snorkle maintain 6 beat kick
    2x50@1:00 free w/snrokle maintain 6 beat kick
    500 Free kick w/zoomers
    200 free ez

    Total 3200 yards
    Categories
    Swim Workouts