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  1. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
  2. Wednesday 5/23/18

    AM LCM Solo @ LRRC
    PM Dryland @ LRRC "Thunder plunders afternoon practice."

    AM Swim:

    2x
    300 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL

    5x100 @ 1:30
    50 EZ
    5x100 @ 1:25
    50 EZ
    5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

    100 EZ

    Total: 3500

    PM (not) Swim:

    Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

    Finished with CORE7 class.

    Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
  3. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  4. Wed-Fri, March 21-23

    by , March 24th, 2018 at 10:08 AM (The FAF AFAP Digest)
    I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it.


    Wed: Swim/SCY @ Sewy

    Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in.


    Thursday:

    Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips

    Did 3-4 miles on treadmill


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    4 x 25 shooters w/fins
    Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better.

    Main sets:

    6 x 100 of something
    -- I did 6 x 50 burst + cruise @ 1:30

    8 x 25 fly @ 100 pace @ :45
    100 EZ

    Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ)

    20 x 25 @ :30
    -- I did them odds = back kick @ 100 pace, evens = EZ
    100 EZ


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

    Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...
  5. Wed-Sun, March 14-18

    by , March 18th, 2018 at 08:59 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


    Thursday: off


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
    8 x 25 shooters w/fins @ :45

    Main sets:

    This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

    2 rounds:
    1 x 150 fast @ 6:00
    1 x 100 fast @ 6:00
    1 x 75 fast @ 6:00
    1 x 60 fast @ 6:00

    100 EZ


    Saturday:

    I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

    Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



    Sunday: Swim/SCY/Solo:

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Mains sets:

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ


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


    Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.
  6. Sun-Tues, March 11-13

    by , March 13th, 2018 at 06:00 PM (The FAF AFAP Digest)

    Sunday: Swim/SCY/Solo @ BP


    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 25 burst + cruise, mostly from the blocks
    100 EZ

    4 x (25 AFAP + 75 EZ) from the blocks

    4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
    -- 2 swim, 2 shooters

    Total: 2250



    Monday:

    Drylands: 50-55 min

    single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

    3 miles on treadmill



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters

    Main sets:

    2 rounds w/fins
    20 x 25 IM order @ :45 @ 100 pace
    200 EZ

    10 x 25 back kick @ :40 @ 100 pace
    100 EZ

    Total: 2450

    5 miles on the treadmill



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


    I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

    Updated March 14th, 2018 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Wed-Sat, March 7-10

    by , March 10th, 2018 at 09:04 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt


    Warm up:

    400 (did 350)
    200 drill (did 150)
    8 x 25 shooters @ :40

    Main sets:

    4 rounds (I did 3 and modified)
    4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
    8 x 25 @ :30, did odds = 100 pace, evens = EZ
    1 x 50 EZ
    1 x 50 fast (did 25 AFAP + 25 EZ)
    1 x 50 EZ

    Total: 2650


    Thursday:

    40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


    Friday:

    8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    4 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    -- my easy is just DAB or easy kicking
    50 EZ

    4 x 25 w/chute
    200 EZ

    Total: 2250


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


    Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.
  8. Mon-Tues, March 5-6

    by , March 7th, 2018 at 10:41 AM (The FAF AFAP Digest)

    Monday:

    35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
    500 various
    5 x 50 burst SDK + cruise
    8 x (25 AFAP + 75 EZ) @ 3-4:00
    100 EZ


    Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

    550 various
    8 x 50 @ :50, odds = free w/paddles, evens = kick
    20 x 25 @ 100 pace IM order @ :45
    100 EZ
    20 x 25 @ 100 pace, backstroke kick @ :40
    200 EZ
    12 x 25 @ 100 pace, IM order
    100 EZ

    Total: 2650


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


    Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
  9. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 05:29 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    450 various
    200 of drills and sculling
    8 x 25 shooters @ :40
    8 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    3 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    150 EZ

    Total: 2450

    This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



    Saturday:

    Drylands (sticking with just core and plyos)

    RC exercises
    good mornings
    single leg stand on bosu in streamline, 1:00 each leg
    warrior 3 pose on bosu, :30 each leg
    streamline crunches
    flutter kicks on back on bosu, 100
    med ball slams
    alternating rope slams, 3 x 30
    standing broad jumps, 5
    resisted (25 lb) standing broad jumps, 5
    altitude drops, 5
    extreme angle iso squat, 5:00
    hip thrusters
    russian twists w/plate, 25 x 2 x 25

    5 miles on treadmill

    1300 EZ in the pool

    It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    6 x 30 burst off the blocks to 15m, cruise back
    100 EZ

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

    16 x 50 @ 1:00
    odds = free w/Lochte turn
    evens = EZ kick
    100 EZ

    Total: 3100


    I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

    Updated November 5th, 2017 at 05:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Strength training weights

    Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November Iím hoping to be strong and fast enough to be in.

    Deadlift 125#x8
    Single arm row 40#x6
    Bridge Drag Sand Bag 30#x10
    Kneeling rollout wheel x5
    pull ups x6
    Waiter carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 45#x5

    2nd set

    Deadfift 135#x5
    Single arm row 40#x6
    Bridge Drag Sans Bag 30#x
    kneeling rollout wheel x5
    Pullups x6
    Waiter Carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 50#x5
  11. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  12. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  13. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    Friday 9/15

    Drylands:

    Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day.

    Treadmill, 7.5 miles

    mostly walking fast with a killer incline



    Saturday: Swim/SCY/Solo @ Bethel Park:

    Warm up:


    500 various
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 50 burst SDK + cruise @ 1:00
    50 EZ

    3 x (25 AFAP kick w/board + 75 EZ) @ 3:00

    10 x 25 @ :40
    odds = breast dolphin @ 100 pace
    evens = EZ back
    50 EZ

    5 x 50 DPS free-back @ 1:00
    50 EZ

    20 x 25 @ :40
    1-10 = dolphin kick w/snorkel & arms at side
    11-20 = dolphin power kick w/arms at side
    100 EZ

    10 x 25 no breath free @ whatever (no swimming lungs)
    200 EZ

    Total: 2950


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


    Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
  14. Water, Feb. 11-14

    by , February 14th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Saturday:

    3 miles on treadmill

    Swim/SCY/Solo @ BP:
    600 various kick
    20 x 25 power kick w/arms at side
    100 EZ
    10 x (25 fast kick + 25 EZ kick)
    400 various

    Total: 2000



    Sunday:

    I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

    11 miles on treadmill in 2 segments



    Monday:

    30 minutes of core/yoga/rehab ex

    7 miles on treadmill



    Tuesday:

    40 minutes of drylands

    Swim/SCY @ LA Fitness
    500 various
    6 x (25 fast + 75 EZ)
    300 EZ
    Total: 1400

    4 miles on treadmill



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


    Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

    Updated February 14th, 2017 at 01:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Strength & Swim

    Strength
    Deadlift 135#x6. 1st set. 145#x3. 2nd set
    single arm row 45#x10. 1st and 2nd set
    Bridge drag (sandbag) 20#x20. 1st and 2nd set
    kneeling rollout 10x. 1st and 2nd set
    assisted pull up x8. 1st set, 5 2nd set
    waiter carry30#x20 yrds 1st and 2nd set
    back Sqt 80#x6 1st and 2nd set
    overhead press 60#x4 1st and 2nd set

    Swim
    500 w/u
    8x75's kick w/o board,4 and 8 MAX efforts
    6x 100's pull, bilateral breathing,tight turns,power off wall
    12x50's drill/swim 25's work all strokes free,back,breast,fly
    6x50's free hard effort
    300 cool
  16. Great power phase & Swim

    Power phase
    Snatch 25# fast 2 sets
    Swing KB 35# fast 2 set
    Lunge jmp fast 2 sets
    Spd Skiers fast 2 sets
    Slam MB 16# fast 2sets
    Tuck jmp fast 2 sets
    Asst pull ups slow 2 sets
    push ups 12 slow 2 sets
    Goblet sqts 30# slow 2 sets

    rest 30 min

    Swim scy
    350 mod pace warm up, tight turns, dolphin off wall
    10 50's kick sets
    6 25's fly single arm alternate
    6 100 pull bouy, catch up, pull drill
    6 25's breaststroke
    6 150's bi lateral breathing, pull, tight turns, dolphin off wall

    pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
  17. Power phase & swim

    Snatch 25# fast
    Swing kb 35# fast
    Lunge jump fast
    Spd skiers 10x fast
    Slam 16# med ball fast
    Tuck jump fast
    Asst pull up 12x slow
    Push ups 12 slow
    Goblet sqt 30# slow

    swim
    450 catch up pull, tight turns, dolphin off wall
    20 50's mix kick set free, back,breast,dolphin, otter
    12 25's caterpillar
    6 100's catch up, pull, alternate side breathing
    6 25's breaststroke
    6 25's otter.

    My swim coach is out of town for the holidays, I really feel I need a change of pase, this workout is becoming effortless unless I shorten the times, but then again I feel the technique may begin to weaken.

    Also wish I had someone to do these swim workouts with!!
  18. Strength and swim

    Deadlift 135, 2nd crtct 145#
    Swing KB 35# 20x 2 circuits fast
    Asst pull ups 10x 2 crcts
    spd skiers 6x 2 crcts fast
    Bridge drag 20# 20x 2 crcts
    kneeling side throw 16# 2 crcts fast
    Back Sqt 80# 2crcts
    Sqt jump fast
    OH press 60# 2 crcts
    Push Prs 30# fast

    Swim
    450 warm up
    10 50's mix kick,free, back, breast, dolphin,otter
    6 25's caterpillar
    6 100's catch up, pull, tight turns, power off wall
    6 25's breaststroke
    6 25's otter
    350 easy cool
  19. Strength & Swim

    Deadlifts 135# 6, 145#3 2 circuits
    KB swng fast35# 20 2 crcts
    Asst pull up 10 2 crcts
    Spd ski fast 6 2 crcts
    Brdg drg 20# 2 crcts
    Knl sad thr fast 16#5 2 crcts
    Bk Sqt 80#5 2 crts
    Sqt jmp 5 fast 2crts
    OH Prs 60#4 2crts
    Psh press fast30#2 crcts.
    REST.........

    Swim🏊🏼💦🏊🏼💦
    Long 500 easy
    4;25's Otter
    4;25's back easy
    4;25's caterpillar
    8;50's kick mix kick sets
    2;400 cool

    I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer!
    And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
  20. Thurs-Fri Oct. 13-14

    by , October 15th, 2016 at 11:09 AM (The FAF AFAP Digest)

    Thursday: Drylands

    rehab ex
    captains chair leg raises, 2 x 20
    hip thrusters, 45 x 3 x 15
    good mornings, 85 x 3 x 5
    kneeling cable crunches ? x 3 x 10
    explosive leg extensions, 05 x 3 x 15
    straight arm dips, 90 x 3 x 15
    rear delt flys, 80 x 3 x 8
    russian twists on incline bench, 2-3 x 3 x 25
    glute isolator, 50 x 3 x 5 each leg
    hip abductor 110 x 3 x 5

    1000 EZ in the pool after



    Friday: Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
    10 x 25 kick w/fins @ :30 (did about 5 bursts)
    50 EZ

    Main set:

    This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

    3 rounds:
    1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
    1 x 100 EZ (did 125 EZ)
    1 x 75 fast (did IM, fly-back-breast)
    1 x 75 EZ
    1 x 50 fast @ around 95% (did fly-back)
    1 x 50 EZ
    1 x 25 fast (breast)
    1 x 125 EZ

    250 EZ

    Total:


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


    At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

    Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
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