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  1. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 06:44 PM (The FAF AFAP Digest)

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.

    Swim/SCY @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    100 EZ

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

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2015

    by , November 27th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50 1:05--choice
    odd: easy
    even: fast

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 x 100 best stroke(no free) 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2--warm down-- 2:00

    Swim Workouts
  3. Week 165 - Friday

    by , November 27th, 2015 at 01:52 PM (After a long rest)
    I took so cold medicine to ensure I slept last night. It worked but I was tired this morning. I did a pretty straight forward taper workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 IM on 1:45
    100 easy
    8x50 done as 25 after, 25 easy on 1min
    100 easy
    6x100 kick with fins on 1:30

    warm down
    200 easy

    nothing at all to write about today other than I felt better at the end of practice than the beginning. Hopefully I will start to feel a little more peppy tomorrow.

    One of our club coaches is out of town for Thanksgiving so I am coaching a distance double workout today for the racer(13-14) and senior racer group(15+). These are the club teams fastest kids so it will be fun. Both workouts are about 7k with a big aerobic set followed by race pace 800 set. My hope is to get this group holding sectional and junior national 800 pace when they are tired. It's scary how good some of these kids are.
    Swim Workouts