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  1. Thursday, Jan. 29

    by , January 29th, 2015 at 06:34 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main Sets:

    4 x 25 burst SDK + cruise
    50 EZ

    6 x 30 starts off the blocks, cruise back
    -- did 5 starts for the events I'm doing in Auburn and an extra AFAP fly start
    100 EZ

    3 x (25 AFAP off the blocks + 75 EZ)
    100 EZ

    3 x (broken AFAP 50s w/fins + 150 EZ)
    -- :10 @ 25
    -- fly (20), breast (25), back kick (19+)

    10 x 25
    odds = free @ 100 pace w/paddles @ ;30
    evens = EZ @ :45
    100 EZ

    Total: 2680


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

    I'm a little sore from yesterday's 90 minute deep tissue ...

    I've been experimenting with using 13 kicks instead of 12 kicks for my 50 fly. But I fear I have to stick with 12. I'm just too close to the 15 m mark. But that'll mean a long glide into the wall ... I've also decided to stick with 9 for the 100 IM and 100 fly. But even that can be close with a glide at the start and depending on the dive. I should probably wear an old tech suit next week and give it a proper test. I know the blocks at Auburn have fins now, so that could make a tiny difference. Does anyone know if the blocks have fins in San Antonio?

    I was also thinking that, since shifting back to more classic HIT from quasi USRPT style training, I'm much more tired after practice.
    Categories
    Swim Workouts
  2. 1|29|15 fatigued LCM

    by , January 29th, 2015 at 04:16 PM (Blog)
    Did weights yesterday. Worked chest, back, arms, lower back, and legs. Still recovering therefore the following short pool performance was without peak output.

    WARMUP
    500 drill with fins

    SET
    6 x 100 fr on 3:00 as 50 fast / 50 recover
    • fasts: 29, 29, 28, 29, 28, 29
    • BL, BR, SN, BL, BR, SN

    DRILL
    2 x 50 Head-up freestyle with fly kick, with SN (snorkel) and fins
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/30/2015

    by , January 29th, 2015 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading out of town tomorrow so I will post Friday and Monday workout.

    FRIDAY JAN 30
    LCM
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 x 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: Last 100 fast
    4-6: Last 50 fast

    WARM DOWN: 4 x 50 easy
    4400M

    MONDAY FEB 2:
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free 50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 x 50 breast 1:15
    4 X 50 free--@85/90%-- 1:00
    4 X 50 easy swim down 1:00
    4100M
    Categories
    Swim Workouts
  4. Week 122 - Thursday

    by , January 29th, 2015 at 10:00 AM (After a long rest)
    I had a good night of sleep last night and felt a little better when I woke up than yesterday. Today was was weights and a recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, leg curls, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, oblique crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    I again was able to increase my max lift on my leg press, leg extension, and leg curls. I have also been focusing on my form during my leg exercises to ensure I don't introduce bad habits while increasing weight. We did the ab work as a group today and this really helped since there was lots of talking and laughing which helped distract the pain especially on the third round. The oblique crunches in particular hurt today. This is the first time I have done these and think they will help.

    Swim
    400 free with snorkel
    6x50 catchup on :45
    6x100 swim on 1:20
    200 easy

    I did not feel as bad in the water as usual today.

    ------

    I just entered the DAM short course yards meet on 28th Feb and decided to really switch it up and will be doing all the IMs; 4IM, 2IM and 1IM. Not sure how this will go but thought it was worth a go.

    Updated January 29th, 2015 at 02:18 PM by StewartACarroll

    Categories
    Swim Workouts