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  1. Workout 11/20/17: evening

    by , November 20th, 2017 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  2. Fri, Nov. 17

    by , November 18th, 2017 at 02:19 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 w/paddles @ :55
    8 x 50 kick @ 1:05
    50 EZ

    Main sets:

    16 x 25 @ :30, odds = fast kick
    Huh ... hard pass. Just didn't get how this could actually be done on that interval and didn't want to do a 400 kick. Instead, I did 12 x 25 odds fast back kick (15 m UW) @ :40-:45 trying to stay out of the way of my lane mates who were barely making the interval. Went 15s on backstroke kick.
    1:00 rest
    1 x 50 fast kick @ 1:00
    -- went :32 backstroke kick from a push. happy with that
    1 x 50 EZ @ 2:00 (not enuf recovery for me ... legs full of lactic acid)

    16 x 25 swim @ :30, odds = fast
    Huh, well this time I put on fins to make the interval. Did the odds @ 100 pace, IM order. Tiring ... but times were good.
    1:00 rest
    1 x 50 fast sprint @ 1:00
    -- I was too tired to do this without more recovery. Did a 25 fast fly (:10) & cruised a 25
    1 x 50 EZ @ 23:00

    16 x 25 kick @ :45, odds = fast
    -- did 10 of these, going :15s on back kick, cruised the last 6 x 25s to rest, getting gassed
    1:00 rest
    1 x 50 fast kick (did a 25 fast shooter with fins, 10 flat, + 25 EZ) @ 1:00
    1 x 50 EZ @ 2:00

    16 x 25 swim @ :45, odds = fast
    -- I did 14 @ 100 pace, IM order, cruised free on #8 & 12
    1:00 rest
    1 x 50 fast swim (did a 25 fast of something or other + 25 EZ)
    200 EZ

    Total: 3300


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


    Ouch, that workout, despite being mostly 25s, was deceptively hard. Despite skipping some bits, I did a ton of fast 25s kicking and swimming and 25s @ 100 pace along with the one all out 50. My legs feel like rocks today. I'm going to do an EZ swim at BP and beg Mr. Fort for a massage. I may take an epsom salt bath as well ...

    Whew, that was a whiney blog post! I think I'm going to need to do more regular body work if I keep training this hard. I got a massage from Mr. Fort and it was exceedingly painful.

    Updated November 18th, 2017 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  3. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 12:27 PM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

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

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

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

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 12:33 PM by The Fortress

    Categories
    Swim Workouts
  4. Workout 11/14/17: Evening

    by , November 14th, 2017 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  5. Workout 11/11/17: morning

    by , November 11th, 2017 at 08:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  6. Mon-Thur, Nov. 6-9

    by , November 9th, 2017 at 11:41 AM (The FAF AFAP Digest)

    Monday: Swim/SXCY @ LA Fitness


    I felt like hell. Just did 2200 all easy


    Tuesday: Swim/SCY/Solo @ LA Fitness

    Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    1 x 50 burst + cruise

    20 x 25 IM order @ :40 @ 100 pace
    200 EZ

    20 x 25 breast @ :40 @ 100 pace
    200 EZ

    20 x 25 dolphin kick @ :40 @ 100 pace
    200 EZ

    Total: 3000




    Wednesday: Swim/SCY @ Pitt

    Warm Up:

    400 various
    8 x 50 drilly kicky things @ 1:10
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 50 IM order, build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
    1 x 50 EZ @ 2:00
    1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
    1 x 50 EZ @ 2:00
    1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
    1 x 50 EZ @ 2:00
    1 x 100 EZ (cruised it)
    1 x 100 EZ

    Total: 3200


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


    I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

    I am heading to Canada today for a wedding, so will be out of the water for a few days.


    Add on:

    Thursday

    6 miles on the treadmill
    1000 EZ

    Updated November 9th, 2017 at 03:34 PM by The Fortress

    Categories
    Swim Workouts
  7. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  8. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 06:29 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 06:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Blog Catch Up, Oct 27-Nov 1

    by , November 2nd, 2017 at 12:48 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewickley

    Swam with Jim and Bill and did a very sprinterly workout.

    Warm up:

    300 various
    8 x 50 various @ :50
    8 x 25 shooters @ :40
    50 EZ
    8 x 25 bursts @ :45

    Main sets:

    2 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

    8 x 25 @ 1:00, odds sprint
    -- I was tired from my first all out 50s, so did these all at 100 pace
    150 EZ

    Total: 2300



    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    8 x 30 from the blocks, fast to 15m cruise back
    100 EZ

    5 rounds:
    8 x 25 @ 100 pace @ :45
    100 EZ

    5 x 50 cruise free
    50 EZ

    Total: 2500



    Sunday: Swim/SCY/Solo @ BP

    This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    20 x 25 IM order @ 100 pace @ :45
    16 x 50 various @ :20 rest
    200 EZ

    Total: 2250


    Monday: on treadmill


    Tuesday: on treadmill



    Wed: Swim/SCY @ Pitt

    Warm up:

    450 various
    4 x 100 IM drill @ 1:55
    4 x 100 kick w/fins, SDK off walls @ 1:50
    50 EZ

    Main sets:

    6 rounds (2 fly, 2 back, 2 free)
    4 x 25: shooter, 12.5 SDK, build, sprint
    -- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
    -- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

    150 EZ while team was doing another 8 x 25 set

    16 x 50 IM order, sprint in and out of walls @ 1:00
    -- I did these 25 @ 100 pace stroke + 25 EZ back kick
    100 EZ

    16 x 25, odds = EZ, evens = sprint @ :45
    -- My arms were really tired, so I did the sprints backstroke kick with fins
    -- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
    150 EZ

    Total: 3500


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


    I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.
    Categories
    Swim Workouts
  10. Getting strong

    500 w/u nice and easy, long and smooth

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull
    100 each

    16x25s IMs x4
    First set of 4 Fly, then Backstroke, Breaststroke, last 4x25s Free.

    200 easy
    Categories
    Swim Workouts
  11. Trying with determination

    Back in home after flood!💆🏻
    Doing well after emergency kidney surgery 😥
    My goodness Im looking forward to a nice up coming season!!

    My swim workouts are no where near where Id like them to be but Im trying to be patient with myself.

    400 w/u

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    rest

    2x200 pull

    50 free kick
    50 back kick
    50 breast kick
    50 dolphin

    2x200 pull

    rest

    100 fly
    100 backstroke
    100 breaststroke
    100 free
    (4x100s) IMs (1600)

    300 cool
    Categories
    Swim Workouts
  12. Wed-Thur Oct. 25-26

    by , October 27th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick @ 1:05, 15m + UW SDK
    8 x 25 swim or drill @ :35

    Main sets:

    2 rounds:
    4 x 100 IM or stroke, last one fast @ 1:45
    (R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
    1 x 100 EZ
    4 x 75 IM or stroke, build @ 1:25 (did odds fast)
    1 x 100 EZ
    4 x 50 hold best average @ 1:10 (did odds fast)
    1 x 100 EZ
    4 x 25 sprint @ :45
    1 x 100 EZ

    100 EZ

    Total: 3500


    Thursday:

    7 miles on treadmill
    2200 EZ in pool
    Categories
    Swim Workouts
  13. Workout 10/24/17: evening

    by , October 24th, 2017 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  14. Fri-Mon, Oct 20-23

    by , October 23rd, 2017 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewy

    There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

    8 x 50 @ :50
    8 x 25 kick @ :30, 15m+ UW
    50 EZ
    ?? something else assigned here ...
    3 rounds:
    1 x 100 fast
    1 x 50 EZ @ 2:00
    1 x 75 fast
    1 x 50 EZ @ 2:00
    1 x 50 fast
    1 x 50 EZ @ 2:00
    1 x 25 fast
    1 x 100 EZ


    Saturday:

    6 mile hike with Mr. Fort


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst SDK from blocks, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- times all good except fly a tick slow again
    100 EZ

    4 x 25 @ 100 pace
    -- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

    16 x 50 @ :20 rest
    odds = free, evens = back
    100 EZ

    Total: 3100



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

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

    8 x 50 cruise, alt free & back
    150 EZ

    Total: 2950


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


    Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.
    Categories
    Swim Workouts
  15. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 01:12 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.
  16. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 01:12 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.
  17. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 05:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


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


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts
  18. Fri-Sat, Oct. 13-14

    by , October 15th, 2017 at 12:11 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Pitt


    I did 7 miles on the treadmill during the day. Was worried I'd be tired at practice, but the legs held up.

    Warm up:

    500 various
    50 scull

    4 x 200 with some weird breathing pattern
    -- I alternated free and kick
    -- a 200 seemed really long on the arms

    6 x 50, work SDK @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    4 x 25 @ :45, extra :30
    -- there was a pattern, but I did them all Im order @ 100 pace
    50 EZ

    4 rounds:

    8 x 25 sprint @ :50
    100 EZ
    -- I did them with fins: back (12s), fly (12s), breast (13s), and back kick (11s) @ 100 pace
    -- I was surprised I could make 8 x 25 fly, but the interval was generous
    -- I was also pretty shocked that I could hold 11s on the back kick after all that 100 pace work

    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 50 fast
    1 x 150 EZ

    -- No, I was beat so just cruised 300 more all EZ

    Total: 3800


    Saturday:

    10 mile hike in Frick park


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


    I was really beat after Friday's practice, even though it was mostly 25s. When you do 48 of them @ 100 pace, that's tiring. I'm going to head to BP later today.
    Categories
    Swim Workouts
  19. Workout 10/14/17: morning

    by , October 14th, 2017 at 04:57 PM (Maple Syrup with a Side of Chlorine)
    4 x 100 swim on :20sr
    1 x 100 kick on :20sr
    4 x 50 pull on :20sr [extra 50]
    4 x 50 burst and cruise on 1:15

    8 x 75 k-s-p on 1:40 [did 10 on 1:20]
    4 x 150 on :20sr 50 non-free into 100 even pace [2:15 interval plus easy 100]
    2 x vertical kick into 50 strong
    2 x wall kick with pushoff

    100 loosen and out
    [Masters/Rec/2500 yds/60 min]
    -------------------------

    Full house this morning with Greg, Noah, Rebecca, Mary, and Kevin...always nice to see. My wife and I went for a 5+ mile hike yesterday on a new trail for us. The leaves have really hit peak color in SW VT and it was a nice trail to a remote pond.

    Categories
    Swim Workouts
  20. Wed, Oct. 11

    by , October 13th, 2017 at 11:57 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I had to leave practice early to drive to Baltimore, so arrived early and did this before the official workout started:

    Warm up:

    500 various
    100 scull
    10 x 25 shooters @ :40
    50 EZ

    while they were doing 400 various, I did:
    5 x 50 burst + cruise
    50 EZ

    Main sets:

    16 x 25 @ :40
    -- they were doing some pattern, but I did them 100 pace IM order with an easy one in the middle
    -- my times seemed pretty fast, probably because we got to swim in the deep end bc the club kids weren't there

    I really needed a 100 EZ here, but we went into:

    1 x 300 IM, break :10 @ 75s
    1 x 200 IM, break :5 @ 50s
    1 x 100 IM
    50 EZ

    -- Way tooo much arm work for me, so I did them all up tempo backstroke kick.

    2 rounds:
    4 x 50 fly and back w/fins, hold best average @ 1:00
    1 x 50 EZ @ 1:00

    The first round was a disaster for me, I cramped on a couple efforts and only got out one fast 50. The second round, backstroke, was cramp free. I only did 3 of them but went 27, 27, 26. A best average set is a bit much for me after only 5 weeks of swimming ...

    200 EZ

    Total: 2800


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


    I left to drive to Baltimore. The news wasn't quite as terrible as I feared. My left subclavian vein did re-close to some degree (which I could tell) after the venoplasty. (Apparently, there is a recoil effect.) But Dr. Lum estimates that it is 50% open. It was 70% closed before. The axillary vein on the right side is a dead loss, completely occluded. But the subclavian has opened a tiny bit more and I have a good collateral. The fact that I have a good collateral means that the problem has been brewing for years. I have to be on blood thinners until Thanksgiving (6 months post surgery). I will be happy to get off them! And swimming should not cause any further damage because the ribs, scalenes and pec minors are gone, decompressing the area and leaving more room for collaterals.
    Categories
    Swim Workouts
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