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  1. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-07/25/2013

    by , July 23rd, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away on Friday so I am going to post the workout now.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 strong--85/90% 3:00
    Four rounds, choice.

    4 X 200 3:20
    4 x 150 2:30
    Pull/Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/24/2013

    by , July 23rd, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 x 50 kick 1:20

    10 x 100 2:15--choice
    #1&2: Easy
    #3-10: 50 fast and turn/50 easy

    1 X 300 IM 6:00
    1 X 300 Free 5:15
    1 X 200 IM 4:00
    1 x 200 Free 3:00
    1 X 100 IM 2:00
    1 x 100 Free --

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. Week 95 - Wednesday

    by , July 23rd, 2014 at 09:05 AM (After a long rest)
    I had to travel to Montgomery Alabama with work yesterday and it was a long day. I got to the house around 9pm and after eating and cooling off I did not get to bed until 10pm which is late for me. In fact I don't recall the last time I was still awake at 10pm. It's rare. Anyhow, I had a good nights sleep and felt much better this morning than yesterday morning. Fingers crossed I will have a good week. I am heading to Austin and San Antonio for work today and tomorrow and then to cheer my daughter and her teammates at TAGS on Friday through Sunday. I plan on swimming with Mr Unruh at Nitro but I am under strict orders from my coach on total meters to swim and the amount of intensity. Mr Unruh and I tend to enjoy racing each other and if we are not careful limbs could be floating in the pool at the end of practice; I can't wait.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 on 1:40 swum as 50 back, 50 free
    3x(200 build by 50 on 3 mins, 4x50 on 1min swum as 2x(12.5 fast, 12.5 easy))

    Warm down
    400 easy

    Total 3100LCM

    nothing really to document other than the build 200s where I descended and went 2:24,2:22,2:20. I was on average 4 seconds quicker on the second 100 than the first. I felt long and strong on these.
    Categories
    Swim Workouts
  5. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Categories
    Swim Workouts