Swim Workouts

Swim/SCY @ Pitt

400 various
8 x 25 shooters @ :40
4 rounds:
4 x 50 various @ 1:20 (They were kicking these. I just did a mix of swim, kick, drill)
1 x 50 EZ
extra 100 EZ at end

Total: 2100


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


I swam with the team at Pitt last night, but went all easy. Unfortunately, I was really hacking away. The cold water makes my asthma flare, and the asthma is already irritated by my allergies. I really hope the water in Greensboro is not icy cold. Next year, I will have to find a SCY taper meet that is not in April.

I got a deep tissue massage yesterday as well, which I was apparently in "dire need of." I seem to have a similar shoulder/neck issue to Water Rat. I feel a bit like a sledgehammer hit my upper back today as a result. And I didn't sleep much last night. I was on the phone into the wee hours with Fort21 in Australia and then had a restless night. She is having surgery to get her tonsils out there after repeated strep infections. Getting the necessary insurance approvals has been a huge hassle. I'm feeling so out of out that I may just take a day off. Or do another easy swim.

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
8 x 25 shooters
50 EZ

Main sets:

10 x 50 burst to 15m then cruise @ 1:30
100 EZ

20 x 25 w/fins @ 100 pace @ :45
-- 4 fly + 4 back + 4 breast + 4 free + 4 flutter kick
250 EZ

6 x 75 @ 1:30 done as:
25 shooter + :10 rest + 25 @ 100 pace + 25 EZ
100 EZ

3 rounds
4 x 25 free w/paddles 1 breath @ :30
50 EZ @1:30
50 EZ at the end of the set

Total: 3300


30 minutes of foam rolling & stretching


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


This was the first day in awhile where I felt like I had good energy. I wish I could have kept going! But I had to remind myself not to overdo. With nationals 10 days away, I'm going to start cutting back tomorrow. I had a 90 minute deep tissue massage scheduled at Massage Envy -- I like to get them 10 days out from a big meet. I got there and it was cancelled with no notice (no call, no email). This is that third time this has happened to me at this location. I was really furious. I await an email from the manager, but I may just cancel my membership. The only reason I have the membership is that it is the one thing in my swimming life that is convenient as it's only 5 minutes away ... I scheduled a massage at the Rivers Club tomorrow, but that means I'll have to go all easy tomorrow night at Pitt. Grr!

Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters w/fins @ :45
50 EZ
4 x 50 single arm fly @ 1:10
50 EZ

Main sets:

6 x 30 burst to 15 m then cruise back from the blocks
-- 4 forward, 2 back
100 EZ

5 x (25 AFAP + 75 EZ) from the blocks @ 5:00
100 EZ

20 x 50 w/fins
odds = @ 100 pace @ 1:00
evens = EZ @ 1:30

300 EZ

Total: 3200



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


I also did 30 minutes of stretching/yoga/foam rolling and zapped my shoulder for 20 minutes.

This is the best I have felt in awhile, and my times were fast. I started a prednisone pack yesterday and it has made a huge difference in my allergy symptoms. Because I had raging insomnia when I took it last year at this same time, I was very hesitant to try it. But my dr said that I could take all the pills by noon if I wanted. So I grudgingly agreed. I was still coughing in the pool with exertion. But I felt better and my ears don't hurt as much. I am somewhat worried that when I stop the prednisone in a few days, all my symptoms will come back ... Please no!!! I feel like I deserve a break after the torture of the last month. And I would like to go to nationals with my teammates. As Stewart would say, "fingers crossed." I plan on my last drylands session tomorrow.

Swim/SCY @ Pitt

Warm up:

350 various
6 x 50 w/fins various @ :50
8 x 25 burst kick or SDK + cruise @ :40-1:00
50 EZ

Main sets:

8 x 25 fly @ 100 pace @ :35 (ouch)
1 x 50 EZ
4 x 50 fast kick @ 1:30 (I only did #3 fast)
1 x 50 EZ
2 x (50 AFAP + 150 EZ) (they did 4 fast 50s) @ 5:00

8 x 25 free @ :30, odds = 100 pace
1 x 50 EZ
4 x 50 fast kick @ 1:30 (I only did #3 fast)
1 x 50 EZ
4 x (25 AFAP + 75 EZ) @ 3:00

250 EZ

Total: 2950


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


I swam at Pitt last night. Pretty much followed along with the main sets, modifying here or there. Used fins on the swim portions to give my left shoulder a break. I did see my chiro yesterday and felt better afterward. He said my scap was tight, but that it was my subscap area that was really honked off. I will lay off the fly and free completely today as it still feels sore.

I also saw my allergist. Fortunately, I do not have an ear infection, just blocked ears. I'm feeling better, but the pollen count is supposed to sky rocket the next two weeks. Oak trees are really my undoing, and I'm hoping they are done pollinating.

Swim/SCY/Solo @ Sewy

600 various
100 scull
12 x 25 shooters w/fins @ :45
100 EZ
3 x 15 AFAP UW breaststroke wall kicks + 50 EZ
100 EZ
10 x 75 back kick w/fins @ 1:30-1:45
-- UW 15m+ each length
250 EZ

Total: 2450


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


I just did a recovery/hypoxic workout today after yesterday's double. My energy is up and coughing is down. But I have really honked off my left shoulder. Hurts exactly where Water Rat's does, not an uncommon place for me. It hurt to pull with my left arm. Because of a cancellation, I was (luckily) able to get an appt with my chiro at noon tomorrow. I'm icing now with my active wrap and I'll do some scapular strengthening later. I plan to to kick most of the workout tomorrow night. I don't need another injury! I suspect it was yesterday's plyos that caused the reaction.

Drylands:

rehab ex
supine flutter kicks in streamline on bosu, 2 x 100
explosive fly pulls, 35/30 x 2 x 10
explosive boxing punches, 2 x 30
single leg squat on edge of high box, 2 x 10 each leg
standing broad jumps, 5
altitude drop + standing broad jump, 5
med ball slams, 10
knee tuck jumps, 5
explosive leg extensions, 105/9- x 3 x 15
extreme angle iso squat, 5:00
straight arm dips, 90 x 3 x 15
bicep curl negatives, 20 x 3 x 8

15 minutes of foam rolling & stretching



Swim/SCY @ Pitt

Warm up:

400 various
12 x 25 various @ :35
4 x 50 various while they were doing 6 x 50 @ :55

Mains sets:

3 rounds:
4 x 25 shooters w/fins @ :40
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
1 x 50 EZ

R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

I skipped the 4th round of that set and grabbed an empty lane in the deep end.

100 EZ

10 x 25 breast @ 100 pace @ :45
250 EZ

Total: 3150



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


I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ
4 x 50 single arm fly @ 1:10
100 EZ

Main sets:

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

10 x 25 fly @ 100 pace @ :45
50 EZ
10 x 25 back kick @ :45
100 EZ
10 x 25 breast @ 100 pace @ :45
150 EZ
10 x 25 free @ 100 pace @ :45
200 EZ
10 x 25 flutter kick @ 100 pace @ :45
250 EZ

Total: 3350


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


I had a deep tissue massage and a cupping session yesterday. It really helped with the soreness from weights. I should have gone to the gym today, but didn't feel like it. I'll go tomorrow before the Pitt practice. I'm still having allergy problems -- ears hurt, chest congestion, cough, sinus pain, fatigue. I had planned to start resting for nationals next Tuesday or so. If I'm not substantially better by then, I may pull the plug. I don't want to compete feeling like this. I can work out, but it's a struggle. April is not a good month for those of us with allergies and asthma. I just ordered some plant sterols to see if they help alleviate the symptoms any. I'm off to watch Lil Fort's track meet now. She's running the 2 mile -- got all of Mr. Fort's slow twitch genes.

Assuming I do go to nats, I'm pondering whether I should use the retractable backstroke ledge. I won't be there in time to try it on Thursday and I may miss the warm up after the 500 free on Friday bc my first event is in the afternoon (50 back). So I would have to try it for the first time in a race ... Risky, but I may take the risk since I have the 27.4 as a backup.

Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters @ :45
100 EZ
4 x 50 single arm fly @ 1:10
50 EZ

Main sets:

modified USRPT type set:
16 x 25 IM order @ 100 pace @ :45
1:00 rest
12 x 25 IM order @ 100 pace @ :45
1:00 rest
8 x 25 IM order @ 100 pace @ :45
1:00 rest
4 x 25 IM order @ 100 pace @ :45
300 EZ

10 x 25 fast breast w/fins @ :45 (12-13)
250 EZ

Total: 2950


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


I was outrageously sore from my Saturday drylands and swim double. I hadn't done DB rows in over 2 months and I could really feel it. I was tired yesterday and somewhat surprised that I could even do the IM set. I am definitely done with doubles for the foreseeable future. I am feeling somewhat better. Perhaps the 30 degree temps we've had are helping. But I am tired from training. Aside from a couple days rest before my April 2 meet, I've been going hard since Albatross. Just going to do an easy swim and get a massage today.

Drylands:

rehab ex
straight arm dips, 90 x 3 x 15
hip thrusters, 45 x 3 x 10
yoga ball rotations on double cable machine, 25 x 2 x 10 each side
HS hi row, 180 x 4 x 5
leg press, 280 x 3 x 5
DB bench row, 45 x 4 x 6 each arm
extreme angle squat on high boxes w/plate, 45 x 3 x 8
resisted standing broad jumps, 35 x 3 x 5
squat jumps w/10 lb DBs, 2 x 5
med ball slams, 2 x 5



Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

5 x 30 burst to 15 m + cruise back from the blocks
100 EZ

3 x 30 burst @ 100 pace from the blocks
50 EZ

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

2 x w/fins
1 x 50 fly-back @ 100 pace @ 1:00
1 x 50 breast-free @ 100 pace @ 1:00
2 x 25 fast flutter kick w/board @ :30
150 EZ

100 EZ

Total: 2500


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


I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.

Drylands:

rehab ex
natalie coughlin stability exercise, 1 x 10 each leg
single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
hip thrusters, 35 x 3 x 15
good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
push press, 60 x 4 x 6
HS hi row, 170 x 4 x 5
explosive leg extensions, 105 x 3 x 30
resisted standing broad jumps, 30 x 2 x 5
squat jumps w/10 lb DBs, 2 x 5
altitude drops w/10 lb DBs, 2 x 5
freestyle boxing punches, 2 x 20
hip adductors, 150 x 4 x 8


Swim/SCY @ Pitt

Warm up:

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

They did: 2 x (8 x 25 @ :30) of something or other
I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

Main sets:

They did 6 rounds of:
8 x 25 @ :30 (2 fly, 2 breast, 2 back)
2 x 100 @ 1:40 (IM or stroke)
1 x 50 EZ

I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
8 x 25 @ 100 pace @ :40
1 x 100 EZ

I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

Total: 2850



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


I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

I'm sore from weights today, but I think this is the strongest I've been in years.

I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

2200 EZ @ LA Fitness


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


I really felt rotten yesterday, and I woke up this morning feeling no better with the added bonus of a cough. I don't know if it's a new virus or if I overdid it with the Saturday meet + Sunday double. I don't want to be alarmist, but if I don't recover soon, I may have to abort nationals. My plan was to train like a demon for the next 2.5 weeks. If I can't, I will have to put in the training before and during nationals instead. I'm much more focused on Canadian Nationals. I was just going to USMS Nationals for fun, and because I haven't been to nationals in three years. We'll see ... I actually feel somewhat better after the easy swim. It's been 17 days ... I'd just like to wake up and have my usual energy. I know just how my teammate Stewart feels!

If anyone is interested, here are the psych sheets for Colonies Zones:
http://www.patriotmasters.org/Coloni...ults/index.htm

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

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

2 rounds w/fins, fast = 100 pace
1 x 25 fast fly @ :30
1 x 50 EZ @ 1:00
1 x 25 fast fly + :10 rest + 1 x 25 fast back
1 x 50 EZ @ 1:30
1 x 25 fast fly + 25 fast back + 25 fast breast @ :10 rest
1 x 50 EZ @ 1:30
1 x 4 x 25 fast IM order @ :10 rest
1 x 100 EZ

extra 100 EZ

10 x 25 breast dolphin @ 100 pace @ :45
-- mostly 16s
200 EZ

10 x 25 dolphin kick w/board @ 100 pace
250 EZ

Total: 3150

30 minutes of foam rolling/stretching/yoga


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


Well, I feel pretty plastered after that effort, and felt tired during it. In retrospect, after pushing my body to the max at a meet when I wasn't quite 100%, I should have limited myself to a recovery swim yesterday. Instead, I did that double -- anxious to ramp up my training again. I should give away my ivy league degree and put on my dunce cap! I feel a bit better after stretching some, but my shoulders and back are quite sore. Hopefully, I can sleep it off ...

I've been wondering how to approach both USMS Nationals and Canadian Nationals. So I looked back at my blog, very handy. The last time I rested for two big meets was Zones and Nationals in 2013, both of which were great meets for me. I laid off the weights 10 days before Zones and then for the three weeks between Zones and Nationals. So I guess I'll adopt the same approach this time around wrt weights. I also see that I rested a week for Zones, bumped it up for a week after and then tapered two weeks for nationals. So I guess I have a plan!

One thing that I also noticed looking back at my blog is that I used to do more recovery workouts than I seem to be doing these days ... so perhaps I shouldn't worry that I have to do one tomorrow. My workouts also seem to be a bit unimaginative these days -- probably from no longer writing the HIT workouts in the workout forum.

Drylands:

rehab ex
single leg stand on flat side of bosu, 1:00 each leg
lateral raise, 70 x 4 x 4
good mornings, 90 x 4 x 5
explosive butterfly pull on double cable machine, 40 x 3 x 5
kneeling ab crunch, 160-170 x 4 x 8
explosive freestyle stroke boxing punches, 3 x 30
seated row negatives, 80 x 1 x 8
back squats, 120 x 4 x 4
altitude drops, 5
standing broad jumps, 5



Swim/SCY Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

3 x 15 AFAP UW wall breaststroke kicks
50 EZ

2 x (25 AFAP breast w/fins + 125 EZ)
-- 11 low

4 x 25 SDK to 15 m w/drag sox
50 EZ
4 x 25 overkick free w/drag sox
100 EZ

10 x 50 free w/paddles @ 1:15
-- did Lochte turns
200 EZ

Total: 2400


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


Back to the grind after my meet. I was too tired to do much in the pool. Hoping that I feel up to a USRPT type set today at Sewy.

Results form the OSU meet: https://gallery.mailchimp.com/5f749c...sults_2016.pdf

There were only 99 people there as opposed to 130 last year, probably why it ran so fast.

Btw, my blog comments are enabled. If you could not comment, it means that you were probably not logged into the site -- according to our esteemed web master.

Wed: 1600 EZ @ LA Fitness

Thurs: 1500 with a couple bursts and fast 25s @ LA Fitness



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


After taking it easy for a couple days, I do feel a bit better. Still tired though, and not sleeping very soundly. I plan to wake up tomorrow and see how I feel. If I feel pretty good, I'll get in an easy swim and drive to Columbus in the late afternoon. If I feel subpar, I'll just get in a hard workout. Here is the psych sheet: https://gallery.mailchimp.com/5f749c...ysch_sheet.pdf. No end lanes in a mixed gender meet -- a real rarity! I'm right next to the meet director in the 50 back, so will be sure to thank him for the meet.

I can't believe how fast psych sheets for nationals came out! I think this is the most competitive my age group has ever been.

Swim/SCY @ Sewy with Bill & Jim

600 various
100 scull
2 x 25 shooters
3 x (50 double shooter w/fins + 50 EZ)
6 x 25 power kicks @ :45
50 EZ
5-6 x (4 x 25 IM order @ 100 pace @ :45 + 50 EZ) -- Jim & Bill were doing short rest 50s while I did this.
150 REZ

Total: 2150


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


I decided it was better to just back off for a couple days to see if that might help me feel better. Sometimes continuing to push just makes it worse. And it's not like I'm going to get that out of shape for a sprinter. So I did a very easy workout yesterday with no AFAP work. I feel somewhat better today, just still lethargic. Doing the same today. I haven't stretched in ages, so will try to do some of that as well. Hopefully, I'll feel recovered by Friday for my meet. If not, I'll enter one day of Zones. I'd just prefer to swim this weekend and then train hard for three weeks before nationals.

Sat:

2000 EZ at LA Fitness. I was too sore and tired after Friday's workouts to do anything more.


Sun:

off


Monday:

Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
8 x 25 shooters w/fins
100 EZ

Mains sets:

8 x 50 burst + cruise @ 1:00-1:30
100 EZ

3 x (25 AFAP breast + 75 EZ) @ 3:00
100 EZ

3 x (25 AFAP free + 75 EZ) @ 3:30
100 EZ

2 rounds:
10 x 25
odds = 100 pace @ :30
evens = EZ @ :45
50 EZ

100 EZ

Total: 3000


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


I am on day 9 of this malaise and really not feeling any better after not doing much this weekend. My dr was definitely wrong that I would rebound in a couple days. It took all the willpower I could muster to do that super easy workout today. I'm sure Stewart has been in the same place. And now I don't know whether I will be well enough to swim at the OSU meet on Saturday. I wish I had a crystal ball. I don't know whether I should back off for a couple days assuming that I will swim on Saturday. Or if I should just keep muddling along and swim at a meet the following weekend. I could enter Zones or there is a chance I could swim at the Y Champs at Spire. I'd really like to get a meet in before nationals. it looks like the meet roster is almost at 1700 -- pretty popular nationals! My age group is stacked.

Monday:

Drylands:

rehab ex
supine flutter kicks on bosu in streamline, 2 x 100
single leg stand in streamline on flat side of bosu, 1:00 each leg
HS hi row, 170 x 4 x 5
extreme angle goblet squats w/DB, 35 x 3 x 10
good mornings, 95 x 4 x 5 (max)
straight arm dips, 75 x 3 x 15
explosive leg extensions, 105 x 3 x 25
lateral raise, 65 x 4 x 5
squat jumps w/10 lb DBs, 2 x 5
altitude drops, 5
altitude drops + standing broad jumps, 5
standing broad jumps, 5

Swim/SCY/Solo: 1500 EZ




Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

3 rounds: (1 round free, 1 round breast, 1 round back kick)
8 x 50
odds = 100 pace @ 1:00
evens = EZ @ 2:00
1 x 100 EZ

150 EZ

8 x 25 no breath free w/paddles @ :45
150 EZ

Total: 2800



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


Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

Swim/SCY/Solo @ Bethel Park

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

3 x
15 AFAP breaststroke wall kicks + 50 EZ

50 EZ

8 x (25 AFAP + 75 EZ)
-- some from the blocks, some from a push w/fins
200 EZ

5 x 50 DPS free w/paddles
100 EZ

Total: 2400


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


I have not sleep very well the last few days. And Saturday night I started to have trouble breathing, which was then worse on Sunday. It's probably just allergies -- we had a lot of pollen last week. And so begins the battle to stay healthy in the springtime ... Feel a bit out of it today. Glad it's a gym day.

Swim/SCY @ Pitt

Warm up:

400 various

Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

4 x (during the 700)
2 x 25 shooters w/fins @ :30
1 x 50 EZ

Main sets:

6 x 50 burst + cruise @ 1:00 or so (during a 400)
50 EZ

8 x 50
odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
evens = EZ

went to diving well ... did 50 EZ
4 x 30 starts off the blocks to 15m then cruise back
1 x 25 AFAP back shooter
125 EZ

back to regular lane ...
50 EZ

7 rounds:
1 x 25 shooter @ :40
1 x 25 EZ @ :40
1 x 25 power kick @ :40
1 x 25 AFAP @ :40
1 x 50 EZ @ 1:20 (skipped a couple of these)

-- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

100 EZ

Total: 2925


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


I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

Also did shoulder & elbow rehab exercises, stretching, icing etc.

Swim/SCY @ Pitt

Warm up:

400 various
8 x (25 scull + 25 drill), 2 x IM order @ 1:05

8 x 25 shooters w/fins @ :50
50 EZ

Main sets:

4 rounds: (IM order or stroke)

4 x 25, 2 kick + 2 swim EZ @ :35
:40 rest
4 x 25 fast, 2 kick, 2 swim @ :45
50 EZ @ 1:00*
2 x 25 fast kick @ :50
1 x 50 EZ @ 1:00*
2 x 25 fast swim @ :50
1 x 50 EZ @ 2:20

* except for round 4, I skipped these and gasped for breath on the wall

R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

200 EZ

Total: 2650


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


It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

I assume many of you saw the news on swimswam about Efimova's positive test for meldonium? https://swimswam.com/yulia-efimova-f...russian-media/.