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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
My team:
Rockwall Aquatic Masters ("RAM")

  1. Still sick, Monday, Feb. 18

    by , February 18th, 2013 at 02:15 PM (The FAF AFAP Digest)
    8 days and no progress. Still sick, must be some flu variant (though I did have a shot). I did get in 1500 on Saturday. Doesn't seem really worth it. Unfortunately, this is probably going to effect my next meet. I had planned on a good mid-season taper at the SCM Albatross meet, which is one of my fave meets of the year. At this point, I think I can only do a recovery week prior, particularly since I'm on vacation March 23-30 and likely won't swim as much as usual.

    I am now an expert on antique lighting from the 1920s and have caught up on all my DVR'd shows. I am staggering off to take Lil Fort to her indoor soccer game.
    Categories
    Uncategorized
  2. Extreme Recovery

    by , February 15th, 2013 at 12:37 PM (The FAF AFAP Digest)
    I've gotten the crud going around. I feel like I swallowed razor blades and got hit by a mac truck. I've taken to the couch, but to no avail thus far. This is my 3rd day out of the water. In the past, I would have tried to push through and get in an easy swim. But I don't think it's worth it. At least this was supposed to be a recovery week. I do have to haul myself up to go to the HS State Champs later tonight. Back to the couch ...
    Categories
    Uncategorized
  3. Tuesday, Feb. 12

    by , February 12th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    50 EZ
    6 x 50 @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ

    Main sets:

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

    10 x (25 AFAP from dive + 75 EZ) @ 3:00
    -- 2 of each stroke + 2 shooters
    -- calf cramps
    100 EZ

    Total: 2650


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

    Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.

    On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!

    Updated February 12th, 2013 at 05:43 PM by The Fortress

    Categories
    Swim Workouts
  4. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 03:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


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

    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
    Categories
    Swim Workouts
  5. Sat., Feb. 8

    by , February 9th, 2013 at 04:51 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 20 min
    extreme angle iso squat w/15 lb kettleball, 5:00
    low row negatives, 80 x 3 x 8
    power squats, 180 x 3 x 8
    leg abductor, 130 x 3 x 6
    total ab machine, 120 x 3 x 15
    explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
    bicep curl, 50 x 2 x 8
    flutter kicks on bosu w/ankle weights, 100
    captains chair leg raises w/ankle weights, 2 x 15
    power wheel roll outs, 2 x 15
    standing long jumps, 10
    knee tuck jumps w/ankle weights, 2 x 10
    long arm crunches, 50


    Foam rolling/stretching, 20 min


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

    I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

    I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

    Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

    Updated February 9th, 2013 at 07:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  6. Friday, Feb. 8

    by , February 8th, 2013 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    75 EZ

    Main Sets:

    3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s)
    75 EZ

    w/fins:
    8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s)
    :30 RI
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s)
    :30 RI
    100 backstroke, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    4 x 50 EZ kick @ :45
    :30
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    2 x 50 EZ kick @ :45
    2 x 25 AFAP @ 1:00
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    50 EZ

    5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back
    2 x 25 flutter kick w/board/fins/chute @ 1:00
    100 EZ

    Total: 3875

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

    The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA).

    I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs.

    Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share
    Categories
    Swim Workouts
  7. Thursday, Feb. 7

    by , February 7th, 2013 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins
    3 x (3 x 50) w/agility paddles @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = free
    8 x 50 w/agility paddles @ :10 RI
    odds = caterpillar fly drill
    evens = RA/LA fly
    50 EZ
    5 x 20 glide drills from a push
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ

    Total: 2250

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

    Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
    Categories
    Swim Workouts
  8. Wed. Double, Feb. 6

    by , February 6th, 2013 at 05:25 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins @ :40
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


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

    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Brett Hawke Workout, Tuesday, Feb. 4

    by , February 5th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ

    5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side, sprint free to 15 m, cruise back
    100 w/agility paddles, 50 front scull + 50 free

    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ

    Main sets:

    5 x 25 @ 1:00
    -- swim free to mid-pool, fast flip and fast shooter back to wall
    -- my daughter told me this was pitched in her practice as a "drill that Olympians do."
    -- epic fail without fins, even hard with fins
    50 EZ

    Progressively harder broken 125s:

    2 x through w/fins:
    50 kick -- 25 surface + 25 shooter
    :15 RI
    50 free, 3 breaths
    :15 RI
    25 AFAP shooter
    :15
    75 EZ
    1:00 rest and right into set 2

    2 x through w/fins:
    50 AFAP stroke (back, 23 highs, UW 30 M+)
    :15 RI
    50 kick -- 25 surface + 24 shooter
    :15 RI
    25 1 breath free (couldn't do no breath)
    :15 RI
    75 EZ
    1:00 rest and right into set 3

    2 x through w/fins:
    50 free 4 breaths
    :15 RI
    50 AFAP stroke (breast 29-30)
    :15 RI
    25 AFAP shooter
    :15 RI
    75 EZ

    200 EZ

    4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
    50 EZ
    4 x 25 breast pull w/agility paddles & parachute
    100 EZ

    Total: 3450


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

    I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

    Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/

    Updated February 10th, 2013 at 02:58 PM by The Fortress

    Categories
    Swim Workouts
  10. Monday, Feb. 5

    by , February 4th, 2013 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    8 x 100 w/agility paddles
    odds = free
    evens = back
    50 EZ
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    4 x 25 right side shooters w/fins @ :45
    100 EZ

    Total: 2650


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

    Just did a recovery workout today. I was way more tired from yesterday's meet than I was my last one. Maybe because I was tired going into that meet? Also slightly concerned I'm coming down with something. Both Teen Fort and I woke up with upset stomachs.

    To make sure I got into the meet, I registered for the Albatross Open SCM Meet on March 16 today. I signed up for 50 back, 50 breast, 100 IM and 50 free. I may be pretty fried for 50 free. I'll either swim it for fun or scratch it if we have a relay at the end. I really wanted to swim 100 fly and knock that off the list for the year, but it's the first event and I know I would be too tired for 50 back. I want another crack at 50 back after under-performing in it at NE Champs, so that is my focus event for the meet. I'd also like to PR in the 100 IM. It's one of the the only events where I haven't bettered my tech suit time yet. Generally, it seems that the tech suit float helped more in the 100s where we wimpy sprinters start fading.
    Categories
    Swim Workouts
  11. Meet, Sunday Feb. 3

    by , February 3rd, 2013 at 03:03 PM (The FAF AFAP Digest)
    Tropical Splash Meet:

    50 fly, 26.8


    Fast start with 10-11 dolphin kicks. My legs felt tired kicking off the turn (7-8 kicks) and I had a tiny glide at the finish. But overall, well executed. I was expecting a 27 low, so was exceptionally pleased with this time. I've never broken 27 without my usual recovery week before a meet approach.

    50 breast, 33.5

    Fast start again, but a major glide into the turn which killed momentum and probably cost me a few tenths. Legs felt tired during the race. Still a solid time for me unrested.

    100 breast split in 200, 1:15.0, PR

    This was probably my worst effort of the day, though I'll certainly take the time. I felt dead tired by the third lap and I had to short stroke every single turn. I suppose that was preferable to major glides, but it's not fun or fast to eat the wall. I rested at the wall a bit after the 100, but it was torture to finish the 200 legally. I just wanted to flop on my back and breath. I don't think I'll do this particular split request again. Still, I hadn't swum 100 evil since 2009 with the floaty B70 suit when I went 1:15.9. So it's technically a PR and should be good enough for TT. It seems fairly comparable to the 1:24 that I swam in SCM last November when I only had a few days rest. I'm sure I could go faster tapered, though this will never be a taper event for me.


    ++++++++++++++++++++++++++++++++++++

    I didn't get home until 10:30 last night from Teen Fort's meet and Lil Fort's late soccer game, and fell asleep around 1:00. Seriously considered bagging the meet and sleeping in. But I'm trying this new thing where I actually go off the blocks in Jan. and Feb., so dragged myself out of bed early this am. Times were very good, considering I had no rest and my shoulders and quads were still sore to the touch from training and the deep tissue massage. I was especially happy with my 50 fly time. There doesn't seem to be any meets on the horizon until the Albatross meet. I hope Warrenton Masters decides to host their meet again, but it's not on the calendar yet.

    I am really glad I promised Lil Fort we would watch House at the End of the Street this afternoon. The couch beckons after that effort.

    Updated February 3rd, 2013 at 10:15 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. Thwarted, Feb. 1-2

    by , February 2nd, 2013 at 02:18 PM (The FAF AFAP Digest)
    Friday:

    Drove to the pool to try to get in an easy swim before prelims of the HS Regional Champs. But I got a call that I had forgotten to leave my dome cap for Teen Fort, so I had to bring it back home. No swim. It was well worth it though as Teen Fort had an awesome meet. She dropped almost 2 more seconds in 100 evil, clocking in at 1:07 to make her State and Sectional cuts. This is a kid who hasn't swum USS in 3 years and only has a few months of masters coaching under her belt. Happily, our master coach, Cheryl Ward, was there watching her own kid, so got to see Teen Fort race. Teen Fort was very touched to get a slew of congratulatory emails from the team. I told her that masters swimmers are the best!

    I did get in a massage today. I asked for it not to be too deep, but I feel pretty beat up today.


    Saturday:

    Drove to SpringHill Rec and it was closed for a swim meet. Grr ... I did not have time to make it to the gym pool. Have to feed Teen Fort and stand in line to get into Regional finals. Oak Marr has a strict capacity limit with a cop there to enforce it. Last year, there were parents would couldn't see their kids swim. Not ideal to be out of the water 2 days before a meet, but it's just a fun meet so no big deal.

    Updated February 2nd, 2013 at 02:52 PM by The Fortress

    Categories
    Uncategorized
  13. Thursday, Jan. 31

    by , January 31st, 2013 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 50 burst + cruise @ 1:15
    75 EZ

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Drylands:

    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


    +++++++++++++++++++++++++++++++++++++++++++

    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  14. Wed., Jan. 30

    by , January 30th, 2013 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 back shooters w/fins @ :40
    2 x 50 front scull w/agility paddles @ :15 RI
    2 x 50 scull switch drill w/agility paddles @ :15 RI
    2 x 50 DPS free w/agility paddles @ :15 RI
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 50 single arm fly w/agility paddles
    4 x 25 belly shooters @ :45
    2 x 50 feet first scull @ :15 RI
    2 x 50 hesitation back drill w/agility paddles @ :15 RI
    2 x 50 DPS back w/agility paddles @ 1:00
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 100 @ 2:00
    -- 25 shooter + 25 back kick + 25 shooter + 25 back kick
    -- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
    100 EZ

    Total: 3100


    ++++++++++++++++++++++++++++++++++

    Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.

    Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479

    Updated January 30th, 2013 at 05:08 PM by The Fortress

    Categories
    Swim Workouts
  15. Tuesday, Jan. 29

    by , January 29th, 2013 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
    50 EZ
    5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
    100 EZ
    5 x 35 free @ 100 pace from dive off side + 65 EZ
    -- ugh, free felt awful after yesterday's explosive pullovers
    100 EZ

    8 x 25 right side burst dolphin kick @ 1:00
    100 EZ

    4 x 25 torque drill w/parachute and agility paddles @ 1:00
    50 EZ
    4 x 25 torque drill w/paddles @ 1:00
    100 EZ

    4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
    100 EZ
    4 x 25 breast w/fins BA @ 1:00 (13 flats)
    200 EZ

    Total: 3300


    +++++++++++++++++++++++++++++++++++++++++

    Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.

    I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.
    Categories
    Swim Workouts
  16. Monday, Jan. 28

    by , January 28th, 2013 at 09:53 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scapular ex, 15 min
    explosive leg press, 190 x 3 x 15
    explosive super pullover, 100 x 3 x 12
    good mornings, 85 x 4 x 8
    leg abductor, 130 x 4 x 6
    cable twist w/yoga ball, 50 x 2 x 12 each side
    wrist curls, 65 x 4 x 12
    power wheel pike ups, 2 x 12
    long arm crunches, 2 x 50
    extreme angle iso squat w/6lb DB, 5:00

    Bike, 20 min


    ++++++++++++++++++++++++++++++++++++++

    The girls were off school today, so I didn't have time for a recovery swim.

    In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.

    Updated January 29th, 2013 at 11:49 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  17. Sunday, Jan. 27

    by , January 28th, 2013 at 11:19 AM (The FAF AFAP Digest)
    Saturday:

    Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

    Sunday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 caterpillar fly drill
    50 EZ

    Main Sets:

    I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

    6 x 25 burst + cruise @ :45
    50 EZ

    5 x through:
    1 x 25 back kick @ 100 pace @ :30 (10-11)
    1 x 25 EZ @ :30
    2 x 25 back shooter @ :30
    1 x 25 EZ @ :30
    :30 RI

    50 EZ

    5 x through:
    1 x 25 fly @ 100 pace @ :30 (11-12)
    1 x 25 EZ @ :30
    2 x 25 belly shooter @ :30
    1 x 25 EZ
    :30 RI

    100 EZ

    3 x though:
    1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 flutter kick shooters @ :30
    1 x 50 EZ @ :30
    :30 RI

    100 EZ

    3 x though:
    1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 back shooter @ :30
    1 x 50 EZ @ 1:00
    :30 RI

    100 EZ

    6 x 25 w/parachute & agility paddles
    150 EZ

    Total: 4700


    +++++++++++++++++++++++++++++++

    Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

    Off to the gym today! May do a shorter swim after.
    Categories
    Swim Workouts
  18. Friday, Jan. 25

    by , January 25th, 2013 at 05:41 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 15
    good mornings, 80 x 3 x 8
    extreme angle iso squat, 5:00 -- finally got to 5:00, so can add weight next time
    med ball slams, 3 x 10
    standing long jumps, 10
    seated row negatives, 80 x 3 x 8
    wrist curls, 60 x 4 x 10
    2x through:
    overhead squats, 50 x 10
    squat jumps w/bar, 50 x 8
    knee tuck jumps, 10


    ART, 30 min


    ++++++++++++++++++++++++++++++


    No time for core work or a recovery swim bc I had to race off to ART.
    Egads! We got a slightly dusting of snow and, in a panic, school was closed early and the prelims of HS district champs were cancelled. Truly ridiculous, though I'm not unhappy that we just have timed finals tomorrow night. Teen Fort is swimming the medley relay and 100 fly and 100 evil.
  19. Thursday, Jan. 24

    by , January 24th, 2013 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise
    100 EZ

    2 x (25 AFAP back from blocks + 75 EZ)
    50 EZ

    1 x 100 AFAP fly w/fins, :54
    200 EZ

    1 x 100 AFAP IM w/fins, :55
    200 EZ

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

    mini LP set:
    6 x 50 BA kick w/fins @ 2:00
    -- meant to do them all double shooters, but I felt a tiny bit light headed after 3 of them so did the last 3 back kick with no SDK
    1-3 = 21-22
    4-6 = 26-27
    200 EZ

    5 x 50 back w/agility paddles @ 1:00
    50 EZ

    6 x 25 breast pull w/parachute
    100 EZ

    Total: 3400


    +++++++++++++++++++++++++++++++++

    That mini LP BA set was brutal. Quads were burning. I'm headed out to the gym now with Lil Fort so she can run on the treadmill. This is good for me. It will force me to do my RC ex and stretch some. Laziness avoidance. :-)

    20 min RC/scapular ex + 20-25 min stretching

    I rescheduled/delayed my PRP appt until Feb. 7 so that I could get the new-fangled treatment. That means no Richmond/Nova meet for me.

    Updated January 24th, 2013 at 07:04 PM by The Fortress

    Categories
    Swim Workouts
  20. Wed., Jan. 23

    by , January 23rd, 2013 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    3 x (25 AFAP back from blocks working on new start + 75 EZ)
    -- went 12s

    2 x through w/fins:
    R1 = fly (11 flat, 23, 34)
    R2 = evil (13 flat, 28 flat, 40)
    25 AFAP
    75 EZ
    50 AFAP
    150 EZ
    50 @ 200 pace
    100 EZ
    75 AFAP, break :10 @ 25s
    175 EZ
    75 @ 200 pace
    125 EZ

    Total: 2650


    ++++++++++++++++++++++++++++++++


    I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-)

    I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish: http://byjimthornton.com/2013/01/22/...-all-american/
    Categories
    Swim Workouts