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  1. Thursday, Oct. 17

    by , October 17th, 2013 at 08:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 sculls & drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP free w/fins from a push + 75 EZ) -- 10 lows, very good for me
    100 EZ

    4 x
    50 @ 100 pace @ 1:00
    100 back kick @ 200 pace @ 2:00
    50 EZ

    100 EZ

    8 x 25 w/parachute & paddles
    100 EZ

    Total: 3300


    Still making no forward progress. I've even been feeling slightly light headed during practice when I try to push it and dying at the end of 50s. Oh well, one day I'll snap out of it. I think part of my problem is just stress thanks to my defiant daughter. Wonder where she gets that from ?

    I was muddling over the SCM season today. No way will I be able to replicate last season's great times in all 9 sprint events. In addition to the move/lack of training/malaise, I will be one meet short. But I would still like to swim at NE Champs in mid-Dec. I've decided that my focus event will be ... wait for it ... 50 free! Jazz and Chowmi would be proud. I've always had a love/hate relationship with 50 free. But since my shoulder has been better, I've been swimming more freestyle and enjoying it. Plus, I had good results at nationals when I added more dolphin kicks. I was .1 off the WR last year at NE Champs. So I have something to aim for. Need to work on my flutter kick! I feel like flutter kick is more a function of endurance, whereas dolphin kick is more of a function of core strength.
    Swim Workouts
  2. Workout 10/17/13: noon

    by , October 17th, 2013 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    Chapel at the college ran late, therefore I followed suit:

    200 FR/200 IM drill/200 BK
    1 x Noah's Ark (lane's getting crowded here)
    4 x 100 on 1:25
    8 x 25 on :30 (FR drill down, IMO FAST back)
    2 x 200 IM
    150 loosen and out
    (Solo/Rec/2250 yds/40 min)

    Going down to drive up Mt. Greylock this afternoon with the exchange kids, hoping to see a remnant of the foliage that is quickly falling. Class tonight then back to work for the weekend.
    Swim Workouts
  3. Week 55 - Thursday

    by , October 17th, 2013 at 11:55 AM (After a long rest)
    I have a company retreat in east Texas yesterday through Friday working on our 2014 company plan. For those who have not been to East Texas it's very pretty with large forests of tall pine trees. We are on a ranch on a lake that's located between Athens and Palestine. I found a pool on the USMS website in Athens at the Cain Center. I could not figure why I was struggling with the send offs my coach set me and realized after the main set that this was a 25m pool and not a 25yard pool. Overall I had a good swim this morning.

    Warm up
    800 free with a snorkel

    Main set
    12x175 swim on 2.05
    12x100 swum as 3 kick, 3 drill, 3 kick, 3 drill. Kick on 1.45, drill on 1.30

    warm down
    1000 swim with snorkel

    Total 5100 scm

    i held 1.55s on the 175s. I went 1.30s on the kicks and 1.15s on the drills. I held 1.10 pace on the 1000 swim. Overall I felt good today. I wa still tired but defiantly not as bad as yesterday.
    Swim Workouts
  4. Still recovering but not as well as planned

    by , October 17th, 2013 at 07:39 AM (Mixing it up this year)
    Having some issues with the right shoulder but still just plugging thru. Hopefully my compex unit can help me loosen up the muscles.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 51,51,51,50,51,51,49,49,48,49
    500 free kick w/zoomers
    8x100@1:30 free w/strapless paddles, snorkle and bouy held 1:25's
    200 free EZ

    Total 3000 yards
    Swim Workouts