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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 ...

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.

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!

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.

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.

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.

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 I’m 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

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.

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.

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!

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 ...

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

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!!

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!!

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

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!!

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.

Friday:

Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


Swim/SCY @ Pitt

Warm up:

450 various
assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 rounds:
1 x 25 AFAP kick @ :45
1 x 25 AFAP swim @ :45 (same kick and stroke)
1 x 75 EZ @ 1:30
-- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
R5-6 = all EZ
R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
R11-12 = all EZ

-- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

3 x (50 @ 100 pace + 100 EZ)
100 EZ at end

Total: 2700



Saturday:

Drylands (since such a short session on Friday)

rehab ex
russian twists on incline, 25 x 3 x 25
altitude drops, 5
resisted standing broad jumps, 30 x 2 x 5
med ball slams, 3 x 5
good mornings, 80 x 3 x 5
explosive leg extensions, 105 x 3 x 25
straight arm dips, 90 x 3 x 15
dragon flags (ouch), 5

Swim/SCY/Solo: 1500 EZ




Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main set: fave IM set w/fins

16 x 25 IM order @ 100 pace @ :45
:45 rest
12 x 25 IM order @ 100 pace @ :45
:45 rest
8 x 25 IM order @ 100 pace @ :45
:45 rest
4 x 25 IM order @ 100 pace @ :45
300 EZ

Total: 2050



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


I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.

Friday: Swim/SCY @ Pitt

Warm up:

500 various (I was late and only got in 350, horrendous traffic)
8 x 50 kick, no fins @ 1:05
-- I used this set as more warm up and did some swim, drills, kick, UWs
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 x 25 IM order @ :45
-- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
50 EZ

6 x (50 AFAP kick + 50 EZ) @ 3:00
-- this was billed as a "perfect set for me"
-- haha, I actually require much more rest for all out 50s
I did:
1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

1 x 100 EZ

16 x 25 sprint @ 1:15
-- haha, this is not enuf rest for me either
-- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
200 EZ

Total: 2550



Saturday: Drylands & Swim

rehab ex
single leg stand in streamline on flat side of bosu, 1:00 each leg
hip thruster, 35 x 3 x 15
barbell floor wiper, 30 x 3 x 15
extreme angle squat on stacked steps w/DB, 50 x 4 x 8
dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
renegade rows w/15 lb DBs, 3 x 15
captains chair leg raises, 3 x 125
good mornings, 80 x 3 x 5
straight arm dips, 90 x 3 x 20
bicep curl negatrives w/15 lb DBs, 2 x 10
knee tuck jumps, 5

1500 EZ in pool after



Sunday: Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 30m off the blocks, AFAP to 15 m then cruise back
-- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
200 EZ

8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
-- 3 fly, 4 free, 3 breast
-- not quite ready for fast backstroke yet ...
100 EZ

3 x 25 off blocks w/chute
-- 15 fast SDKs to about 12.5y , cruise back
50 EZ

4 x 25 w/chute @ 1:10
100 EZ

Total: 2575


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


I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

Can anyone tell me how to add a custom block to the right side of my blog?

Tuesday: Drylands & Swim

rehab ex
bulgarian split squats w/bar, 20 x 2 x 10 each leg
bicep curl negatrives, 20 x 3 x 10
straight arm dips, 90 x 3 x 15
rear delt fly, 75 x 3 x 8
resisted standing broad jumps, 2 x 5
explosive leg extensions, 95 x 3 x 15
altitude drops w/DBs, 2 x 5
good mornings, 85 x 4x 5
knee tic jumps, 2 x 5
kneeling ab crunches, 80 x 2 x 15
tricep press (?)

1700 EZ in pool


Wed:

off, traveling, did a few miles on the treadmill at home


Thursday: Swim/SCY/Solo @ Sewy

Warmup:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise various @ 1:15
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

6 rounds:
75 @ 100 pace (2 x IM, breast, free)
125 EZ

Total: 3250


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It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...