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The FAF AFAP Digest

Thursday, Dec. 22

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by
USMS MemberThe Fortress
, December 22nd, 2011 at 10:14 PM (952 Views)
Drylands:

RC and ankle exercises, 15 minutes

Bike, 40 minutes

Stretching, 25 minutes


Swim/SCY @ Mason:

Warm up & Transition:

400 swim
400 kick
400 pull

-- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.

4 x 100 build any stroke @ 1:40
-- I swam smooth 100 IMs

16 x 25 @ :40
3 shooters, 1 EZ

Main Set:

12 x 150
3 x 150 various free drills
3 x 150 free
3 x 150 various stroke drills
3 x 150 stroke

-- No. Instead, I did:
3 x 150 flutter kick w/board & fins @ 2:45
3 x 150 backstroke kick w/fins @ 2:30
3 x 150 flutter kick w/fins @ 2:30
3 x 150 IM (fly/back/breast) @ 3:00
-- I snuck in a couple easy 50s between set 2 and 3.

100 EZ

Total: 3700

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

The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.

I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.

Rich Abrahams posted the attached pic on my FB wall. That girl has legs!
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Updated December 22nd, 2011 at 10:30 PM by The Fortress

Categories
Swim Workouts , Spinning

Comments

  1. jim thornton's Avatar
    She's got legs, all right.
  2. The Fortress's Avatar
    Quote Originally Posted by jim thornton
    She's got legs, all right.
    Aren't you getting too old for this?

  3. qbrain's Avatar
    Uh, I was training very differently in 2009 -- a much higher % of aerobic work.
    So once you stopped training hard you started swimming fast? Is that what you are saying.

    Quote Originally Posted by The Fortress
    Aren't you getting too old for this?
    I hope I never get so old that I can no longer appreciate the value of squats.
  4. The Fortress's Avatar
    Quote Originally Posted by qbrain
    So once you stopped training hard you started swimming fast? Is that what you are saying.
    I think I still train hard, don't you? I just train differently.

    I actually had a great year in 2009 training that way (which did include consistent AFAP work), but perhaps was also aided by the new tech suits. I think my revised training style, which is hyper focused on speed and eliminates most classic aerobic work, is what has kept my current times fairly close to (or even better than) my tech suit times. This might be due to kicking ability as well. The B70s really floated the legs and helped non-kickers IMO.
  5. qbrain's Avatar
    Quote Originally Posted by The Fortress
    I think I still train hard, don't you?
    You're no fun. Of course I think you train hard. It is like this.

    You train hard : Speedo is fast :: It doesn't look like you train hard : ?
  6. The Fortress's Avatar
    Quote Originally Posted by qbrain
    You're no fun. Of course I think you train hard. It is like this.

    You train hard : Speedo is fast :: It doesn't look like you train hard : ?
    lol

    People attached to the concept of yardage and short rest don't realize how hard sprint workouts can be both mentally and physically.

    Is Speedo dead? Or gone somewhere warm to fish?
  7. qbrain's Avatar
    Quote Originally Posted by The Fortress
    Is Speedo dead? Or gone somewhere warm to fish?
    Hopefully he is doing a snow dance while he has vacation days and can build a luge for the girls winter Olympic training.