Yoga

Kunga Vinyasa, 60 min


I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


Swim/SCM/Solo @ Hot Pool

500 various
5 x (25 scull + 25 free w/paddles) @ :15 rest
50 EZ
10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
-- 4 free, 3 breast, 3 flutter kick
100 EZ
4 x 25 w/chute & paddles
100 EZ

Total: 2100


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


We had a rare cloudy afternoon at the beach and the water turned cold again.

Off to make some guacamole!

Thursday:

When to a 75 minute hot yoga class for the first time in many months. The poses were fine, but, wow, I was not used to the heat. Sweated buckets.



Friday: Swim/LCM @ Pitt

Warm up:

200 various (missed 300 due to traffic)
10 x 50 @ 1:00 (They were pulling. I did various stuff to finish warming up.)

Main sets:

10 x 50 flutter kick w/fins @ 1:00
-- did 7 between 31-33, then 1 EZ, 1 fast @ :29, 1 EZ
-- starting off at :31 was too fast
50 EZ

8 x (35 fast kick + 15 EZ) @ 1:20
-- did backstroke kick @ 100 pace
100 EZ

6 x 50 kick w/fins, done as 25 shooter + 25 EZ @ 1:10
50 EZ

8 x (35 fast swim + 15 EZ) @ 1:20
--alternated breast and back @ 100 pace
100 EZ

4 x 50 of something + 100 EZ
-- I was so shot that I just did 3 x 50 EZ

8 x (25 fast + 25 EZ) @ 1:20
-- 4 swim, 4 kick w/board
50 EZ

Total: 3200 m



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


I was crippled by that long course workout. It was billed as a sprint workout. Ha! That was a crazy sprint conditioning workout, not nearly enough rest to be a true sprint workout. I was going to leave before the last set, but I was shamed into staying -- a rare occurrence. It's been 7 days in a row and I'm beat this am, so will take today off. Looks like it could be pouring during Lebo lap swim anyway.

Sunday: Yoga 75 min

I had planned to swim at Sewy with Jim, but when I tried to leave, my car wouldn't start. Mr. Fort was gone on a long run, so I was carless. After Triple A arrived, I managed to get myself to a yoga class. The heat was (inexplicably) off. It was amazing how easy the class seemed without it.

However, I'm not sure yoga was the smartest thing, as my elbow was hurting more today. Probably all those down dogs put too much stress on it ... I did find my active wrap elbow icer, so will start using that.



Monday: Swum/SCY/Solo @ Sewy

Warm up:

the usual --
500 various
100 scull
8 x 25 shooters @ :40
100 EZ

Main sets:

8 x 25 back w/fins @ 100 pace @ :40
-- backstroke was bothering my elbow some, so I didn't want to do too many 25s
100 EZ

16 x (25 AFAP + 75 EZ @ 3-4:00)
-- 3 breast, 3 free, 3 back from the blocks, 3 breast, 4 kick
-- used fins on a few
125 EZ

8 x tethered SDK or kick w/bungee cord tied to block
-- hard to do SDK in a shallow pool bc you float up
125 EZ

6 x 25 no breath free w/fins @ :40
100 EZ

Total: 3500


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


After taking Saturday off (as per usual) and not doing much yesterday, I had more energy than usual today. I'm not sure I've ever done 16 x AFAP 25s in a row. I certainly feel plenty tired now. Off to do some Flexbar exercises.

The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


Drylands:

rehab ex
straight arm dips, 90 x 3 x 15-25
face pulls, 50 x 4 x 15
deadlift, arm ups, 85 x 4 x 5
back extensions w/plate, 25 x 3 x 10
explosive leg extensions, 105 x 3 x 15
bicep curl negatives, 20 x 3 x 10
hip abductors, 130 x 4 x 5
hip thrusters w/plate, 35 x 2 x 15
DB rows, 40 x 3 x 5 each side
single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.


Vinyasa Flow, 75 minutes

I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.



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


I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.

Tuesday:

Yoga, 60 min (left early)

1800 EZ


Wednesday: Swim/SCY @ Pitt

400 various
8 x 25 power kick @ :40
3 x 50 single arm fly (they were assigned 6 x 50) @ :50
2 x 50 kick (4 were assigned) @ 1:00
10 x 50 various fly & torque drills w/fins @ 1:00
-- I did 3 rounds of:
1 x 25 AFAP fly + 25 EZ
2 x 50 EZ
10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
-- I did 2 x 50 burst SDK and then cruised a 50
went over to the diving well and did a few starts
8 x 25 EZ

Total: 1650 + starts


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


Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

Psych sheet for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=6957

Thursday:

Heated Vinyasa Yoga, 75 min

After resigning from Team Pitt, I really wasn't in the mood to do much all day. I thought yoga might make me feel better, but it didn't.


Friday:

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull

Main sets:

6 rounds:
4 x 25 @ 100 pace @ :10 rest
1 x 100 EZ

extra 100 EZ while I was floating around trying to decide what to do next ... settled on an aerobic set

10 x 75 w/fins @ 200 pace @ 1:15
odds = fly-back-breast
evens = dolphin kick on back or backstroke kick
150 EZ

10 x 50 burst dolphin kick + cruise @ 1:00
100 EZ

Total: 3400


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


Had another long commute to Sewy today. All the construction in Pitt creates a mess on the roads. I'm still very down. If I want to keep swimming, I'm going to have to drastically change my life and my family's routine. There is just nowhere to swim during the day except Sewy. Right now, there's nowhere to swim at night either, as none of the high school pools' evening swimming programs have started. And I feel bad for my swimmers; they are bummed about me leaving. I just hope they find a decent coach.

Saturday:

Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


Sunday:

Swim/LCM/Solo @ Lebo

500 various
4 x 25 scull + 25 free w/paddles 2 1:10
4 x 25 fast + 25 EZ @ 1:15
50 EZ
20 x 50
odds = fast @ 100 pace @ 1:00
evens = EZ @ 2:00
-- My first couple 50s were faster than my typical 100 pace with no extra effort.
50 EZ
8 x 50 dolphin kick on back w/fins @ 1:00
100 EZ

Total: 2500m


-- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


Vinyasa, 75 Min

I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


Monday:

Swim/LCM/Solo @ Lebo

500 various
4 x 25 scull + 25 DPS free w/paddles
50 EZ
8 x 50
odds = fast @ 100 pace @ 1:00
evens = EZ @ 2:00
50 EZ
8 x 100 @ 2:00
odds = free w/paddles @ 200 pace
evens = EZ kick w/fins
10 x 50 dolphin kick on back w/fins @ 1:00
150 EZ

Total: 2650 m

Then I took Fort Dog for a 5 mile walk.



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


I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

Tuesday was a bit of a lost day for me. I was awoken by thunder storms at 5:00 am and couldn't get back to sleep. This wouldn't faze some folks, like Stewart. But when you're a night owl, it's brutal. All I could do was take my dog on a long walk.

Wednesday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free)
4 x 25 fast + 25 EZ @ 1:15
50 EZ
24 x 50 w/fins
odds = fast @ 100 pace
evens = EZ
4 x fly (29s), 4 x breast (33s), 4 x kick (29-31)
150 EZ

Total: 2300 m


Heated Vinyasa Yoga, 85 minutes

I went to a 75 minute class, but it ended up being more. It was extremely toasty and suffered bc of it.


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

Going to keep going to Lebo, which is the only pool available this week. Next week, the only pool that I have access to is Sewickly unless I go to adult swim at night at Lebo. But 8:15 is not a convenient time, and a bit late to work out as well.

Thursday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
4 x 50 free w/paddles @ 200 pace @ 1:00
50 EZ
4 x (25 fast + 25 EZ) @ 1:15
5 x (50 AFAP w/fins + 150 EZ)
10 x 50 DPS free or back w/paddles @ 1:00
100 EZ

Total: 2750m


Treadmill, 4.7 miles while watching worlds

Heated Vinyasa, 75 minutes



Friday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free w/paddles) @ 1:10
2 x 50 free @ 200 pace @ 1:00
50 EZ
2 x (25 fast + 25 EZ) @ 1:15
2 x (50 AFAP w/fins + 150 EZ)
50 EZ
2 x (50 @ 100 pace + 50 EZ)
4 rounds:
4 x 50 @ 200 pace w/fins @ 1:00
1 x 50 EZ @ 1:30
odd rounds = free
even rounds = kick

Total: 2600m


Treadmill, 5 miles while watching worlds



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


I decided it was finally time to try some AFAP 50s. I don't think I've done any since breaking my finger ... I was happy with the times. I went 26s on fly, which is equal to the best times I've done indoors long course. My finger is still swollen and I don't have a full range of motion yet. I had the doctors on my team check it out. They say it can take many months for the swelling in a finger to drain. It doesn't help that I never take the time to ice it ...

I will either take today off or hit the gym. Tonight, we're going to Kinky Boots and I'm very excited. The lead from Broadway is in the traveling show here since Pittsburgh is his home town.

Wednesday: Drylands

rehab ex
seat4d roww, 80 x 4 x 8
rear delt fly, 65 x 4 x 8
leg extensions, 105 x 4 x 8
deadlift, 70 x 4 x 8
bicep curls 15 lb DBs, 4 x 12
hip abductors, 110 x 4 x 8
kneeling ab crunches, 120 x 2 x 20
flutter kicks on bosu, 2 x 100
long arm crunches, 2 x 50

stretching, 15 min


Thursday:

Swim//LCM/Solo @ Lebo

Warm up:

500 various
4 x (25 scull + 25 free w/paddles)
4 x (25 fast various + 25 EZ)

Main sets:

16 x 50
odds = fast @ 100 pace
evens = EZ

10 x 100 back or flutter kick w/fins @ 1:40
50 EZ

Total: 2750 m


Heated Vinyasa, 75 minutes



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


I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

Add on ....


Friday:

Swim/SCY/Solo @ LA Fitness:

600 various
100 scull
10 x 50 free w/paddles @ :50
50 EZ
10 x (25 AFAP kick + 50 EZ) @ 2:00
100 EZ


Total: 2100 y


3 mile walk

Monday:

Didn't have a chance to do much today as Teen Fort was here. I got in a quick 4 mile walk-job before work.


Tuesday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free w/paddles)
6 x 50 done as 25 fast + 25 EZ @ 1:15
100 EZ
5 x (50 @ 100 pace ( 2 swim, 3 kick) + 50 EZ) @ 3:00
10 x 50 kick w/fins
100 EZ

Total: 2700 m


Heated power yoga, 60 min

I ditched out 15 minutes early. I was tired and my stomach has been bothering me some since getting back (another symptom of jet lag, I've read).


Wednesday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
3 rounds with fins:
1 x 500 kick
R1 = alternate 50 dolphin + 50 flutter
R2 = back, alternate 50 uptempo & 50 EZ
R3 = alternate 50 dolphin + 50 flutter
50 EZ
8 x 50 single arm fly @ 1:10
100 EZ

The pool shifted to SCY and I did about 650 more all easy.

Total: 2850 m/650 y


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

I was tired today from yesterday's double. Plus, I think it's more exhausting to try to get back in shape in long course rather than short course. So I just went easy today -- though 500 kicks in long course seemed like a looong way. Plus, my shoulders were sore from yoga. The instructor must have called for 10,000 high to low pushups and down dogs yesterday. I'm not convinced chaturangas are the best for the shoulders anyway, but after awhile I quit doing them.

Pitt is closing for annual maintenance on Aug 1, much earlier than usual. They say it will be closed at least 2+ weeks, but it could be a month. They still need to do some ceiling work. If it's closed a month, that's a huge bummer for me (and for my masters swimmers). I like swimming long course outside, but I do much higher quality workouts inside.

Wednesday:

Went to heated power yoga for 75 minutes and did a 3 mile jog. Yoga was a bit of a struggle. I'm used to much colder weather now.


Thursday: Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
3 x w/fins
4 x 25 shooters @ :45
1 x 50 EZ @ 1:00

Main sets:

3 x
4 x 25 burst SDK + cruise @ 1:00
1 x 50 EZ @ 1:00
extra 50 EZ at end of set

Then I modified (to make much easier) a set that I gave my team last night:

4 x 25 smooth fly w/fins @ :30
:30 rest
4 x 50 dolphin kick, descend to 200 pace @ 1:10
1 x 50 EZ @ 1:30
4 x 25 smooth back
:30 rest
4 x 50 back kick, descend 1-4 to 200 pace @ 1:10
1 x 50 EZ @ 1:30
4 x 25 breast @ :35
:30 rest
4 x 50 dolphin kick on back, descend 1-4 @ 1:10 (didn't feel like doing breast kick)
1 x 50 EZ @ 1:30
4 x 25 smooth free
:30 rest
4 x 50 flutter kick @ 1:10, descend 1-4 to 200 pace
1 x 100 EZ

5 x 50 smooth free w/paddles @ 1:00
50 EZ

Total: 3300


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

Yikes, I am really suffering from jet lag. I have little trouble flying east, but really struggle flying west. I know that is the opposite of most people, but so it is. Between jet lag and being very out of shape, even my easy workout was a bit of a challenge. I've heard/read that as you get older, it takes longer to get back in shape after a layoff. So I am prepared to be patient. I wasn't exactly lazy on vacation though. According to my iPhone app, I was walking between 7-14 miles per day. I actually lost a few pounds, which typically happens when I stop my regular training. Now I need to get back to the gym!

Wednesday:

Went for a 4 mile jog


Thursday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
50 EZ
3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
-- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
-- since I hadn't done one of these in years, I could feel it
16 x 100 w/fins & paddles
8 @ 1:40, 8 @ 1:45
odds = free w/paddles (hold 1:13 ish)
evens = kick, negative split
100 EZ

Total: 2750 m


Heated Power Yoga, 75 Min

It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


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

I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.

Drylands @ LA Fitness

rehab ex
straight arm dips, 90 x 3 x 25
extreme angle squats on high boxes w/plate, 45 x 4 x 8
seated row, 90 x 4 x8
kneeling ab crunch, 130 x 4 x 15
glute isolator, 50 x 4 x 6 each leg
explosive leg extensions, 105 x 3 x 15
tricep press + straight leg raise on bench, 40 x 3 x 15
good mornings, 65 x 3 x 8
flutter kicks on bosu, 100

Didn't do much core work because I knew I was going to yoga later ...


Heated Power Yoga, 75 Min

I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...

Saturday:

Did a 5 mile walk-job on the treadmill watching OITNB.



Sunday:

Swim/LCM/Solo @ Lebo

2600 m, can't remember what I did anymore.

Heated Vinyasa Flow, 75 minutes



Monday:

Swim/LCM/Solo @ Lebo

Warm up:

500 various
4 x (25 scull + 25 free w/paddles)
4 x (25 fast kick + 25 EZ)
50 EZ

Main sets:

24 x 50
odds = @ 100 pace various @ 1:00
evens = EZ @ 1:15-2:00, depending on traffic

-- had to switch to SCY ....

250 EZ
20 x 25 kick w/fins @ :30
-- 4 fast, 1 EZ
100 EZ
5 x 50 back w/paddles @1:00
100 EZ

Total: 2150 LCM/1200 SCY


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


I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.

Tuesday:

Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


Wednesday:

Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x (25 shooter + 25 EZ)
50 EZ
4 x 50 free w/paddles, descend to 100 pace
100 EZ

Main Sets:

This was inspired by a set Stewart did the other day:

3 rounds:
1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
1 x 1:15 VK (dolpin)
:30 rest, put on fins
1 x 100 IM fast, descend by round @ 1:30
4 x 25 flutter kick w/board @ 100 pace @ :30
100 EZ

extra 100 EZ

16 x 50 kick w/fins @ :50
-- hold 30-32
150 EZ

Total: 3650 (counted the 1:15 VKs as 50s)


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


I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

I'm planning on weights and yoga tomorrow.

Wednesday:

I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


Thursday:

Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
4 x 25 shooters w/fins
50 EZ
4 x 50 free, descend 1-4 to 100 pace
100 EZ

Main sets:

5 x (25 AFAP + 75 EZ) @ 2:30-3:00
150 EZ

10 x 25 fly w/fins @ 100 pace @ :45
-- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
150 EZ

12 x 50
odds = @ 100 pace @ 1:00
evens = EZ @ 1:30
150 EZ

8 x 50 @ 1:00
odds = back
evens = back kick
150 EZ

Total: 3400


Vinyasa yoga, 60 min

This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



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


I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.

Wednesday:

Heated Vinyasa Flow, 75 min

-- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.



Thursday: Swim/SCY/Solo @ Pitt

Warm up:

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

Main sets:

6 x 25 burst SDK + cruise
100 EZ

6 x (25 AFAP + 75 EZ) @ 2:30-3:00
100 EZ

6 x
50 @ 100 pace (mostly slower than usual)
50 EZ
100 EZ at end

10 x 100 w/fins @ 1:30
odds = free w/paddles, descend to fast (:57)
evens = moderate kick
100 EZ

Total: 3650


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

I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.

Sunday:

Went to a 75 minute heated power yoga class.


Monday:

off, had worked out 7 days in a row


Tuesday:

Drylands @ LA fitness:

rehab ex
face pulls, 60 x 3 x 25
kneeling tricep press + eccentric fall back, 60 x 3 x 10
good mornings, 65 x 3 x 12
explosive leg extensions, 105 x 3 x 15
rear delt flys, 65 x 3 x 12
hip abductors, 110 x 3 x 6
standing three way calf raises, 75 x 3 x 8 each way
planks, 3 x 1:00
standing twists w/plate, 25 x 3 x 25


Swim/SCY/Solo @ LA Fitness

500 various
100 scull
4 x 50 free w/paddles @ :50
50 EZ
3 x (500 up tempo kick w/fins + 100 EZ)
-- goal to hold under 6:00
-- went 5:45-5:50s
16 x 25 breast w/paddles @ :30
150 EZ

Total: 3200



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

I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.

Friday:

Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

5 x VK done as: :15 fast w/med ball + :45 EZ
100 EZ

20 x 25 breast w/fins @ 100 pace @ :45
150 EZ

2 x
10 x 25 backstroke kick @ 100 pace @ :45
-- 16 high-17 flat
1 x 100 EZ

2 x
4 x 50 free w/paddles @ 1:00
1 x 50 EZ @ 2:00
R1 = descend 1-4 to 100 pace, R2 = 200 pace
extra 50 EZ at end

6 x 25 w/chute, paddles & fins
100 EZ

Total: 3400


Power Yoga, 60 minutes

Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.



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


Saturday:

Swim/LCM/Solo @ Lebo

500 various
20 x 50 w/fins @ 1:00
-- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
-- my kicks were faster than my swims, a haha
50 EZ
10 x 50, no interval (I was dodging a slow lap swimmer on these)
odds = SDK to 20 m + cruise
evens = breast
50 EZ
4 x (50 fly w/fins @ 100 pace + 50 EZ)
100 REZ

Total: 2600 meters



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

I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.

My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.