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The FAF AFAP Digest

Blocks! Sept 18-19

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by , September 19th, 2013 at 04:23 PM (689 Views)
Wednesday:

-- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

RC/scap, 15 min
core work, 15 min
spin, 45 min

Thursday:

Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 w/agility paddles
odds = front scull
evens = caterpillar fly drill
10 x 25 shooters w/fins @ :40
100 EZ

Main sets:

Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

5 x 30 burst + cruise from the blocks
100 EZ

5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
100 EZ

2 x broken 100 flys w/fins + 50 EZ
100 EZ

Ultra short distance kick set:
20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
150 EZ

7 x w/bungee cord: swim out until hit major resistance
free --- take 20 strong strokes against resistance
breast -- take 15 strong strokes
dolphin kick on back -- kick for 20 sec
backstroke kick -- kick for 20 seconds
(I'm calling these 100s; felt like a weight workout)
100 EZ

Total: 3300


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

I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

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Updated September 19th, 2013 at 05:37 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts , Spinning

Comments

  1. __steve__'s Avatar
    Congratulations on finding blocks to use.

    11s are a smoking
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Congratulations on finding blocks to use.

    11s are a smoking
    Using blocks regularly will make me happy!

    Thx, now I just need to work on my sprint conditioning!
  3. pwb's Avatar
    "Carving out time to swim with the new puppy"

    that is so cool you can bring your dog to the pool

    your use of blocks and apparent excitement at being able to do so seems to be about the first joy you have noted in Pitts-land. Hopefully, this is the start of an upward end of happiness.
  4. The Fortress's Avatar
    Quote Originally Posted by pwb
    "Carving out time to swim with the new puppy"

    that is so cool you can bring your dog to the pool

    your use of blocks and apparent excitement at being able to do so seems to be about the first joy you have noted in Pitts-land. Hopefully, this is the start of an upward end of happiness.
    Yeah, I guess I've been a debbie downer lately. It's hard to be happy and upbeat when your kid is in pain. When she adapts, things will be better, I'm sure.
  5. Karl_S's Avatar
    Seems like there is no anti-block rule here!
    It looks like you have found something very good about Pittsburgh. Hopefully your daughter will find something too.
  6. The Fortress's Avatar
    Quote Originally Posted by Karl_S
    It looks like you have found something very good about Pittsburgh. Hopefully your daughter will find something too.
    Unfortunately, it's going to take a very long time. She still insists she's moving back to VA.
  7. Water Rat's Avatar
    The blocks are nice too. deep and just enough of an angle. missing handles though.

    I'm glad they let you join in. Who was coaching?
  8. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    The blocks are nice too. deep and just enough of an angle. missing handles though.

    I'm glad they let you join in. Who was coaching?
    There were just a few girls there. Must have been a captains practice or something. I was just swimming solo during rec swim. I figured if they were using the blocks, I could to.