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  1. Workout 12/1/17: morning

    by , December 1st, 2017 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before work this morning:

    200 free/200 back/200 im drill
    400 shark swim
    400 DPS with fast 4th 25 (in traffic)
    200 loosen and out
    ============
    [Solo/Masters/Rec/30 min]


    I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday:
    Event
    8 Men 400 SCM
    12 Men 200 SCM
    14 Men 50 SCM
    18 Men 100 SCM

    Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.

    Updated December 3rd, 2017 at 09:39 PM by rxleakem

    Categories
    Swim Workouts
  2. Detour

    by , November 30th, 2017 at 06:50 PM (The FAF AFAP Digest)
    Last time I checked in, my comeback training was proceeding fairly encouragingly all things considered. I've since been detoured with a nasty lingering virus that causes nausea and vertigo. I blame it squarely on Jim T who had it first. (As revenge, I refused to read his article on age graded rankings. ) With the exception of a couple 1000 easies, I was knocked out of the pool for 10 days. At the outset of the detour, I went to a local Y meet on Nov. 19 and remembered why I don't like Y meets. First, I was dead tired from the preceding Friday practice. Then, the pool temp was like 86 degrees, the hottest pool I've swum in in years. I brought two old Speedo tech suits circa 2010. I guess they don't age well in closets. One ripped right away when I put in on. The other sprung two holes. Into the garbage ... My first event was 25 back. The blocks were so low that I couldn't pull up high enough to do my usual archy start. Then, the timer failed to get my time. That's a first. Coach Bill video'd and timed it at 13.25, which I think was a tad generous. Next up, I slipped on the blocks for the 50 breast and fell in the water with my hands about a half a foot apart. I couldn't really be bothered to try much after that auspicious beginning, so was close to a personal worst. I seem to recall that I fell off these same blocks 4 years ago in the 100 breast at this meet. I just don't really want to use blocks where you can't push off with your back foot. I was feeling really nauseous at that point, so left. As a result of this detour, I scratched the SCM meet I had planned on swimming in on Dec 2. I wanted a 50 back time, but oh well. Just the idea of a long drive makes me nauseous. I am a bit cross about it, but will instead go see Handel's Messiah on Saturday night with friends.

    I finally crawled back to Pitt last night and did a half hearted workout and left early.


    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 of something or other
    8 x 50 IM order swim-kick. I did these all back kick with fins, UW 15 m @ 1:00

    Main sets:

    4 rounds:

    4 x 25 @ :30, odds fast (I tried to do them all 100 pace, but :30 is rough)
    1 x 50 fast @ 1:00 (I cruised this)
    4 x 25 @ :30 (tried 100 pace)
    1 x 50 fast (cruised it) @ 1:00
    1 x 50 EZ @ 2:00

    4 rounds (I only did 2 and did cruiser backstroke kick on everything but the 25s)
    1 x 100 @ 1:45
    1 x 75 @ 1:20
    1 x 50 @ 1:10
    1 x 25 fast (did these fly at 100 pace)
    1 x 50 EZ

    100 EZ

    Total: 3300


    Hopefully, I can get back on track pretty soon. Though I'll be out of the water for a week at the end of December with our xmas vacation in Costa Rica ... Maybe some spring meets are in my future.
    Categories
    Swim Workouts
  3. Workout 11/28/17: evening

    by , November 28th, 2017 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 25 build

    20 x 50's burst and cruise...
    1-6 b/c 10yds on :15sr
    7-12 b/c 15yds on :20sr
    13-18 b/c 20 yds on :20sr
    19-20 b/c 25yds on :30sr

    100 choice - 50 fast (went :26 from blocks) - 50 choice
    200 loosen and out
    ================
    [Masters/Rec/2000 yds/60 min]
    Categories
    Swim Workouts
  4. Workout 11/25/17: morning

    by , November 25th, 2017 at 01:06 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed my 7th year of the Turducken this morning. As always many thanks to swimsuit addict for this great set.

    200 swim 100 kick 200 pull
    4 x 25 on :45 build
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I added in a 200 loosen before doing a 200 warm down with the team.
    [Masters/Rec/2400 yds/60 min]
    ==========================

    Enjoyed a wonderful Thanksgiving with a feast at home prepared by my wife, then we traveled to her mom's house and then my brother's for dessert. Lena and I also ran in a 5k Turkey Trot to start off the day.

    Today I swam with Tim, Rebecca and Kevin. Larry dropped in from NJ as we all enjoyed today's main course

    Updated November 25th, 2017 at 07:34 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  5. Workout 11/21/17: evening

    by , November 21st, 2017 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    200 Free/50 non-free/150 Kick/250 Pull/5 x 50 b/c on 1:05/100 non-free

    4 x 100 on 2:00 Quarter's Strong
    4 x 75 on 1:30 fast middle 25
    4 x 50 on 1:30 from blocks

    300 warmdown as every 3rd lap non-free
    [Masters/Rec/2200 yds/60 min]
    ===================
    Categories
    Swim Workouts
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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

    16x25ís IMís x4
    First set of 4 Fly, then Backstroke, Breaststroke, last 4x25ís Free.

    200 easy
    Categories
    Swim Workouts
  16. Trying with determination

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

    My swim workouts are no where near where Iíd like them to be but Iím 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
    (4x100ísí) IMís (1600)

    300 cool
    Categories
    Swim Workouts
  17. 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
  18. 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
  19. 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
  20. 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.
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