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  1. Sat., Sept 28

    by , September 28th, 2013 at 07:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    8 x 50 @ :10 RI
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    ascending rest set:
    4 x 25 fly @ 100 pace @ :30
    100 EZ
    5 x 25 back @ 100 pace @ :35
    125 EZ
    6 x 25 breast @ 100 pace @ :40
    150 EZ
    7 x 25 free @ 100 pace @ :40
    175 EZ
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
    200 EZ

    3 x through:
    4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
    50 EZ
    1:00 rest

    150 EZ

    Total: 4000


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

    I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

    I did get 5 swims in this week - the first time since early June!

    Updated September 28th, 2013 at 08:36 PM by The Fortress

    Categories
    Swim Workouts
  2. Week 52 - Saturday

    by , September 28th, 2013 at 02:45 PM (After a long rest)
    Today's workout
    16x50 free on 40
    12x50 with fins on 1min underwater including the turn and push off followed by easy back
    6x200 Free easy on 2.30
    8x50 kick on 1.10 best average
    400 easy

    Total 3400scy

    The underwaters with turns under water were surprisingly hard. I held 2.10s on the 200s and felt pretty good and easy. The best average kick I went 33,35 36,36,36,36,37,38. I was really happy with these and finally feel like I am getting a respectable kick. I still have a lot of work ahead on my legs.

    The workout was a short one due to an inter squad meet that my daughter swam in. She got a couple more BB times and dropped 6 seconds on her 50 fly. She just missed the A time on this which is amazing since she could not really do a legal 50 fly just about a year ago.

    We followed the workout with circuit and strength training in the weight room. Like Thursday we did 10,8,6 reps per machine by circuit.


    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)

    I was really beat at the end of this but watched my daughters meet and had great fun seeing her enjoy her swimming. I wish I was still at the point of dropping 6 seconds on a 50. She is doing great and I am trying my best to not interfere; it's so hard.

    Updated September 28th, 2013 at 02:51 PM by StewartACarroll

    Categories
    Swim Workouts
  3. 300 miles

    by , September 28th, 2013 at 12:35 PM (One Stroke at a Time)
    Saturday September 28
    SCY
    600
    2 x (2 x 50 drill/swim on 1:00 then 4 x 75 25 stroke/50 free on 1:15)
    6 x 100 pull on 1:35
    6 x 125 on 1:50 25 kick/100 swim
    100 easy
    8 x 25 easy on 40
    12 x 50 on 1:15 odds easy/evens fast 2 back/2 breast/ 2free for fast ones
    200 easy kick
    150 easy swim
    4000 yards

    Thursday September 26
    Lunch Bunch
    600 swim
    6 x 100 kick on 1:50
    3 x 4 x 100 on 1:30 set #1 100 free, 25 fly/75 free, 25 fly/25 back/50 free, 100 IM, set #2 100 free, 25 free/25 back/50 free, 25 free/25 back/25breast/25 free, 100 IM, set #3 100 free, 50 free/25 breast/25 free, 25 fly/25 free/25 breast/25 free, 100 IM
    2 x 300, 2 x 200, 2 x 100 pull 1:20 base
    100 easy
    3700 yards

    Tuesday September 24
    Lunch Bunch
    200 swim
    4 x 50 fly/back descend on 50
    200 IM on 3:00
    200 free on 3:00
    4 x 50 back/breast descend on 50
    100 back
    200 free on 3:00
    4 x 50 breast/free on 50
    200 IM on 3:00
    100 free
    200 IM on 3:00
    4 x 150 swim/kick/swim 10 sec rest
    2600 yards

    Sunday September 22
    LCM
    700 swim
    5 x 3 x 50 (I can't remember the pattern)
    50 easy
    4 x 200 and 1x 100 kick with fins 3:20
    9 x 100 pull on 1:40
    18 x 50 on 55 2 free/1 back
    4200 meters

    I swam 4 times since I last blogged. I hit 300 miles for the year today. This 50 miles was less eventful than the previous 50. I have been struggling to keep all my balls in the air lately so haven't had much time to write things down. I know that things will calm down in a few weeks so I'm just trying to keep going forward. Swimming has helped me to do that as it keeps me centered..
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