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The FAF AFAP Digest

Thursday, Nov. 21

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by , November 21st, 2013 at 06:28 PM (151 Views)
Wednesday:

Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.


Thursday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/agility paddles
4 x 50 DPS free @ :50
3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
75 EZ

Main sets:

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

2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
-- 20s, say a glimpse of a 9 on one 25

5 x through:
3 x 25 AFAP @ :30 + 75 EZ
-- did 3 IM and 2 kick
100 EZ

6 x 25 w/chute & paddles @ 1:00
100 EZ

2 x (25 AFAP + 25 EZ @ 1:30)
-- started getting calf cramps, so desisted
100 EZ

Total: 3450


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The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!

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Swim Workouts

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