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  1. 80 x 25 workout

    by , September 7th, 2013 at 06:41 PM (Alex's swim journal)
    After a day of complete rest yesterday (not even a short recovery swim) I was itching to get back into the pool. I think I might have suffered a minor cold earlier this week and just not noticed it--resting heart rate was up 2-4 beats, and I noticed some crud in my sinuses--and maybe that was draggin me down a little bit. I needed a good tough workout, some speedwork to get my confidence back.

    Scotty and I met at the Kenosha YMCA this afternoon after my son's XC meet (more on that later), and after a quick warm-up we jumped into a workout that always seems to help me blow the cobwebs off: 20 x 25 on :45 for each stroke. Here's what we did:

    WU (600):
    400 EZ (alternated 100s fr and bk)
    2 x 100 IM on 2:00 (these were in 1:39-1:40, so I knew I was feeling better)

    MS (2500):
    --20 x 25 fly on :45 (these were mostly :21-:22 at the beginning and I did a pretty good job of holding :22-:23 even toward the end; a few months ago these would have been :24-:25)
    --100 IM for recovery
    --20 x 25 bk on :45 (these were mostly :19-:20, some :21s in there too; my abs were begging for mercy toward the end of this set, b/c I was really working the under waters to stay ahead of Scotty... bk is the only stroke I can consistently take him on!)
    --Master's minute
    --20 x 25 br on :45 (this is where Scotty just kills me, but I did a better job of staying up today, found a better rhythm in my stroke and actually pulled off a bunch of :23s in the last half)
    --Master's minute
    --20 x 25 fr on :45 (these were mostly :17, but I saw :15 or :16 a couple of times)
    --Master's minute
    --400 IM; I swam this in 6:53 (meh) and didn't feel that great, but it was the end of a hard workout. Scotty actually PR'd his swim, which is awesome given the set that we had just done. My splits were 1:39 for fly, 1:45 for bk, 1:59 for br (yuck), and 1:30 for fr (double yuck!). My bk needed to be better, but my br is still holding me back.

    CD (500): 100 fr, 100 bk, 100 fr, 100 bk, 100 fr all EZ focusing on long strokes, and body position.

    TOTAL: 3600 SCY

    I'm going to try some of those ankle stretches in the recent Swimmer magazine, I'm hoping that will help the breast stroke kick... maybe the dolphins. I'm also committing myself to get into a routine with Yoga, which I have only been doing sporadically over the last year. There I wrote it, so now I have to do it.

    Anthony (my middle son) ran well today in his cross country meet. I don't know how he feels about the race, he might have even been a little disappointed at running a few seconds slower than last week, but the course was more hilly and it was a lot warmer this week. Plus, I think he took off several minutes from his time at this same meet last year. Here he is coming into the finish today (on the far right):

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    And here he is after the race, which started at 11:15, so they really did have the heat to contend with:

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  2. Workout 09/07/13: morning

    by , September 7th, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good night sleep and nothing happening this morning so I was able to sleep in

    After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):

    200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12

    1 x 400 (500 with snorkel) on 7:30
    4 x 100 (125) on 1:50 - quarters strong
    2 x 200 (250) on 3:45 (I used agility paddles and buoy
    4 (5) x 100 on 1:50 (1:25) even split

    On your own to finish - I did:
    - 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
    - 100 loosen (25 two-arm Bk into 25 skull, repeat)
    - 200 IM drill and out
    (Masters/Rec/3600 yds/75 min)

    Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
    Swim Workouts
  3. Only 84 today

    by , September 7th, 2013 at 01:39 PM (Mixing it up this year)
    I can't believe some of my kids call that cold. I call it hot but tolerable.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 fly torque drill w/snorkle
    8x25@1 angle arm fly w/snorkle
    4x25 chest press w/snorkle
    4x25@1 shooters w/zoomers
    8x25@:45 fly
    500 back kick w/zoomers
    5x100@1:45 as 50 fr/50 bk w/paddles
    5x100 kick odds breast evens free
    500 free

    Total 4000 yards
    Swim Workouts
  4. Friday, Sept. 6

    by , September 7th, 2013 at 11:11 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt:

    Warm up:

    700 various
    4 x 50 scull w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 fly @ :30
    50 EZ
    -- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.

    5 x (4 x 50 @ :40 + 50 EZ) w/fins
    -- 2 free, 3 kick
    -- these quasi broken 200s are about as "aerobic" as I get on my own.
    50 EZ

    3 x (4 x 50 drill, IM order) @ 1:00
    100 EZ

    Total: 3500


    I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!
    Swim Workouts
  5. Week 49 - Saturday

    by , September 7th, 2013 at 10:11 AM (After a long rest)
    I had a good nights sleep but I was still sore when I woke this morning. Not the same overall ache from yesterday but my tri's, Lat's and chest were still sore. These areas remained sore throughout today's workout but I felt a little better after I got warmed up. Our main set today was 200s which as I have blogged previously I find the hardest distance to train for. I had a decent set today.

    warm up
    8x100 on 1.25 with snorkel

    Main set
    3x200 swim descend 1-3 on 2.40
    3x200 pull with paddles descend 1-3 on 2.40
    3x200 back descend 1-3 on 2.40
    3x200 swim descend 1-3 on 2.40
    no rest between sets
    400 easy with 10 or fewer strokes per 25
    2x(2x50 swim with fins on 30, 50 back with fins on 30, 50 easy on 1.30)

    Warm down
    100 easy

    Total 4100scy

    On the first set of 200s I struggled getting going on the first 200 but finally got into a rhythm after the first one and went, 2.05, 2.01, 1.58. The second set I went 2.04, 2.00, 1.57. The back set was interesting because I seldom do back and I don't recall the last time I tried doing quick 200s. My times were surprisingly consistent and went 2.20s on all three despite trying to descend. The last set of 200s I went 2.01, 1.59, 1.56. The 50s with fins were pretty easy and I think I need to drop my 50s with fins times to 27.5s for these short sets. I held 25s on the frees and 27.x on the back. I hope to feel better soreness wise on Monday after a nice couple of days of rest.
    Swim Workouts