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  1. 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.
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 12/1/17

    by , November 30th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    1 x 300 5:00
    6 x 25 :40 stroke
    2 x 150 2:30
    6 x 25 :40 stroke
    4 x 75 1:05 desc 1-4

    Kick set
    :30 [vertical kick]
    1 x 100 2:15 build

    Stroke set
    3 x 25 :40 desc 1-3
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    1 x 100 1:35 75mod/25strong
    2 x 100 1:30 50mod/50strong
    3 x 100 1:25 25mod/75strong
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4600
  3. 11/30/17 Workout

    by , November 30th, 2017 at 10:13 AM (Swimming Through Jello)
    Three pool workouts in a row! First time in... forever.

    11/30/17 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    32x25 :35 8 ea stroke IMO best average (Masters Minute between strokes)

    5x100 k fins 1:30 (all under 1:02, last :59)

    6x75 p w/paddles 1:10

    200 warmdown

  4. Strength and Swim

    Deadlift 135#x10, 2nd set 145#x4 Slow
    Swing KB 35#x20, 2nd set same Fast
    Pull up w band x7, 2nd set x6 Slow
    Speed Skiers x6, 2nd set same Fast
    Bridge Drag sand bag 30# 24, 2nd set same Slow
    Back Sqt 60#x10, 2nd set 65#x5 Slow
    Sqt Jump x5, 2nd set same Fast
    Overhead Press 50#x10, 2nd set 55#x6 Slow
    Push Press 25#x4, 2nd set same Fast

    rest 30 min


    500 Free long reach good body stretch
    rest 30sec
    500 Free long reach, good stretch, lengthen legs to other end of pool stretching body, good relax breathing, pressing chest, gliding through water.