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  1. 2|11|16

    by , February 12th, 2016 at 12:01 AM (Blog)
    20 each on 0:30 turn drills, odds fr /evens br

    20 each on 0:19 turn drills, fr

    fr pull with bands resistance, about 5 x 15 - 25 sec on 2 - 5 min
    • stretch the cords an entire body length more (~20%!) using a dolphin kick with fr (vs 6 - beat).



    Easy weights, whole body. Nothing extreme

    Eccentric RC / teres minor therapy

    Updated February 12th, 2016 at 12:47 AM by __steve__

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  2. Thursday Feb 11

    by , February 11th, 2016 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


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


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 11th, 2016 at 06:52 PM by The Fortress

    Categories
    Swim Workouts
  3. Week 176 - Thursday

    by , February 11th, 2016 at 04:07 PM (After a long rest)
    I felt sick when I got home last night but slept really well and woke up feeling back to normal. I think I was likely just whooped from the traveling.

    Today was back to doing the crazy abs and I am really sore as I write this.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks and I was torn up pretty bad after the ab set. I decided I was going to do aerobic swimming.

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

    main sets
    12x50 kick on :55
    2x(5x100 free on 1:20,1:15,1:10,1:05,1:00)
    200 easy
    4x(4x25 with fins on :40 done as open, close, easy, fast)

    Warm down
    200 easy

    I held back on the descending 100s and simply made the send offs rather than trying to go all out. On the fast of the open,close,easy,fast 25s I saw 2 9's and 2 10's which are awesome for me.

    I am due to swim the kids meet this Saturday and was thinking of scratching but now I am thinking I am just going to swim it and see how things go.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/15/2016

    by , February 11th, 2016 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be attending a meet out of town this weekend so I will go ahead and post Monday workout.

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

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    50's: 25 fast/25 moderate

    3 X 50 moderate 1:15
    1 X 50 @ 100% 1:45
    Three rounds--all choice

    1 x 300 5:00
    4 x 200 3:20
    4 X 100 1:40
    Pull--300 and 200's are negative split
    100's: descend 1-4

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2016

    by , February 11th, 2016 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    4 X 150 3:00
    1 X 200 free 3:30
    4 X 50 1:15
    1 X 200 free --
    150's: fly/back/breast by 50
    50's: one of each IM order

    4 X 200 3:20
    4 X 100 1:40
    4 X 50 1:00
    Pull. Descend each group 1-4--#4 is fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  6. Wed Feb 10

    by , February 11th, 2016 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

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

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


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


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 01:24 PM by The Fortress

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