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  1. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    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!
  2. Water, Feb. 11-14

    by , February 14th, 2017 at 01:39 PM (The FAF AFAP Digest)
    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 ...

    Updated February 14th, 2017 at 01:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Strength & Swim

    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
  4. Great power phase & Swim

    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!!
  5. Power phase & swim

    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!!
  6. Strength and swim

    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
  7. Strength & Swim

    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!!
  8. Thurs-Fri Oct. 13-14

    by , October 15th, 2016 at 11:09 AM (The FAF AFAP Digest)

    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.
  9. Fri-Sun Oct. 7-9

    by , October 9th, 2016 at 09:28 PM (The FAF AFAP Digest)


    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.
  10. Fri-Sun, Sept 30-Oct 2

    by , October 2nd, 2016 at 08:48 PM (The FAF AFAP Digest)


    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?
  11. Tues-Thurs, Sept 27-29

    by , September 30th, 2016 at 11:25 AM (The FAF AFAP Digest)
    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


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


    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 ...
  12. Mon Sept 26

    by , September 27th, 2016 at 09:18 AM (The FAF AFAP Digest)
    Saturday:

    Did 30 minutes of drylands and core work


    Sunday:

    off, wasn't feeling well


    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    3 rounds:
    8 x 25, 2 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    Total: 2750



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


    I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
  13. Tues-Wed Sept 20-21

    by , September 21st, 2016 at 05:46 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCy/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
    100 EZ

    4 x (50 AFAP + 150 EZ)
    100 EZ

    4 x 50 w/slow mo Lochte turn
    100 EZ

    Total: 3000



    Wed: Drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    face pulls, 50 x 3 x 15
    straight arm dips, 75 x 3 x 25
    altitude drops, 2 x 5
    explosive leg extensions, 90 x 3 x 15
    rear delt fly, 60 x 3 x 8
    resisted standing long jumps, 30 x 2 x 5
    donkey kicks, 10
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    TRX single leg squats, 2 x 10 each leg
    squat jumps w/DBs, 2 x 5
    reverse bicep curl, 20 x 3 x 10
    streamline crunches on yoga ball with feet on wall, 2 x 15

    5 miles on treadmill


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


    My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

    With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.
  14. Sat-Sun Sept 17-18

    by , September 18th, 2016 at 06:50 PM (The FAF AFAP Digest)

    Saturday: Drylands


    Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

    3 miles on treadmill



    Sunday: Swim/SCY/Solo @ BP

    Warmup:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    5 x 15m AFAP SDK off the blocks, cruise back
    -- 3 forward, 2 back
    50 EZ

    20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
    -- 16-16 highs
    -- extra :45 rest after #10
    200 EZ

    20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
    -- 13s
    250 EZ

    6 x 25 kick w/chute & fins
    -- 2 flutter, 2 back, 2 dolphin on back
    100 EZ

    Total: 2950



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


    Just the usual stuff ...

    Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

    And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.
  15. Tues Sept 13

    by , September 14th, 2016 at 01:22 PM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    rear delt fly, 60 x 3 x 8
    explosive leg extensions, 90 x 3 x 15
    straight arm dips, 75 x 3 x 25
    single leg stand in streamline on bosu, 1:00 each side
    captains chair leg raises, 3 x 15
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 6
    squat jumps w/DBs, 2 x 5
    russian twists on incline, 25 x 3 x 25
    good mornings, 75 x 4 x 5


    1400 EZ swim in pool after


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


    Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.
  16. Sat-Sun Sept 10-11

    by , September 12th, 2016 at 11:57 AM (The FAF AFAP Digest)

    Sat: Drylands


    Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

    Then did 3.5 miles on the treadmill


    Sun: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    5 x 30m AFAP SDK to 5m & cruise back off the blocks
    100 EZ

    2 x (25 AFAP breast off the blocks + 75 EZ)

    Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
    16 x 25 IM order @ :40-:45
    50 EZ @ 1:0
    12 x 25 IM order @ :45
    50 EZ @ 1:00
    8 x 25 IM order @ :45
    50 EZ @ 1:00
    4 x 25 IM order @ :45
    200 EZ

    Total: 2750


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


    Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).
  17. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 03:01 PM (The FAF AFAP Digest)

    Wednesday:


    45 minutes of dryland & rehab ex, then


    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000



    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


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


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  18. Cleveland Meet, Aug 27

    by , August 29th, 2016 at 09:30 AM (The FAF AFAP Digest)
    I drove down to Cleveland on Friday for the End of the Season Summer Spectacular LCM meet. It was a beautiful sunny day and it was nice to have a couple friends from Pitt there too. I went just to swim the 50 free and 50 breast to complete my sprint quartet. Though I have been doing low yardage with the pool open for only an hour, I have done dedicated long course training with a lot of AFAP 25s and 50s for the last 6 out of 7 weeks. I felt better than I did at the Terrapin meet in early July -- like I wasn't completely crashing the last 10 meters. For me, long course training makes a difference.


    50 free, 28.80

    I felt like I had a great start and the race went as well as could be hoped. Took 3 breaths and 13 SDKs on the start with a clean breakout. I was really just hoping to go under the current #1 time of 29.6. So I was thrilled to clear 29. And that swim was only .11 off the WR. Maybe if I had had a fin ...


    50 breast, 38.75

    I did not have such a great start in this race. My back foot slipped slightly on the block and I entered the water much more shallow than usual. Definitely missing the fin on this one. But otherwise, I think this is a very good time for me. I'm really not a long course breaststroker; haven't swum this in 4 years. So I will take it!


    100 back, NS

    There weren't too many heats between the 50 breast and 100 back. But the real deterrent for me was the shallow end. I knew the pool had a shallow end, but I hadn't realized it was 3 feet. I can't do a backstroke turn in 3 feet of water and didn't feel like lane ping pong in the sun. So, invoking masters prerogative, I scratched.


    Overall, it was a very fun low key meet with nice hosts. And I was tickled to achieve my objective of grabbing the #1 times in all four LCM 50s, a first for me. I headed to the Lebo pool on Sunday and did this easy workout:


    500 various
    4 x 25 scull + 25 free
    4 x 50 single arm fly
    16 x 100
    odds = alt free and back w/paddles
    evens = kick
    150 EZ

    Total: 2650 m


    I was told the pool will be open this week from 11-1 for lap swim, despite schools starting. So hoping to get some swims in.

    Updated August 30th, 2016 at 09:33 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Tues-Thurs, Aug 16-18

    by , August 18th, 2016 at 01:29 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50 burst dolphin kick + cruise
    100 EZ
    4 rounds:
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ
    8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
    100 EZ

    Total: 2400 m



    Wednesday: Drylands:

    Did drylands in our workout room while watching the Olympics, including:

    power wheel roll outs
    extreme angle iso squat
    supine flutter kicks in streamline on bosu
    TRX rows
    reverse flys
    kettleball swings
    hammers
    single leg deadlifts
    single leg stands on flat side of bosu
    ??



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) @ 1:10
    4 x 50 burst + cruise @ 1:10
    50 EZ
    4 x (50 AFAP + 150 EZ)
    16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
    100 EZ

    Total: 2650 m


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


    More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

    I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

    https://swimswam.com/globo-com-repor...n-altercation/

    http://summergames.ap.org/article/2-...e-pulled-plane

    https://swimswam.com/report-conger-b...ry-fabricated/

    Updated August 18th, 2016 at 03:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Mon-Tues, Aug 8-9

    by , August 9th, 2016 at 05:30 PM (The FAF AFAP Digest)
    Monday:

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
    face pulls, 50 x 3 x 20
    good mornings, 75 x 4 x 5
    deadlifts, 75 x 4 x 5
    tricep press, 50 x 3 x 8
    TRX knee ins, 2 x 10


    1000 EZ in the pool afterward



    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    20 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    200 EZ

    Total: 2100



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


    I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

    I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.
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