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  1. Week 111 - Saturday

    by , November 15th, 2014 at 02:26 PM (After a long rest)
    As I write this I am at my daughters swim meet and for some reason the Internet connection at the pool sucks today(probably all the people here). Anyhow this is the second time I have written this!

    I had a very long week and by the time I got home last night with Indian take out I was wiped. My wife and I ate dinner and then I headed to bed around 7pm. I had a great night of sleep but woke with a strange feeling on my neck. As I soon realized we had an infestation of ants in our bedroom and sleeping on the side closest to the wall the ants had got into the bedroom, we're all over the carpet and had moved up the bed and onto my side. Luckily I was wearing a long sleeve shirt and the room was cold, because unlike prior infestations where we had sugar ants, these were fire ants and they were not happy when I started moving. After the drama of getting my shirt off, spraying them and clearing up I was wide awake and ready to head to the pool for less drama. I know what I will be doing when I get back to the house tonight after my daughters meet. I will be spraying around the house for bugs.

    This is our last full week before we taper for the SPMS meet in December so this is our last shot at the 16x100 set swum at 500 race pace. It was very much my idea to include race pace into my workouts and this set has become the set I have nightmares about. Physically it totally sucks but I think mentally it's even harder, knowing that on Saturday it's our set. I think about this set all week. Despite this I know it's good for me and I have done well working it really hard. Today Tom decided that instead of doing it on 1:45 we were going to do it on 2mins which when he said it I thought whoopee, however this made a huge difference.

    Warm up
    500 free with snorkel
    400 IM kick swim drill swim
    8x50 build on :50
    6x50 kick on 1min

    Main Set
    16x100 at 500 race pace on 2mins

    Warm down
    200 easy

    I felt better in the warmup today compared to how I have felt for the past week and going into the 16x100s felt strong. The first 3x100 I felt smooth and focused on long strokes and quick tight turns, which for me is a real challenge(I am too darn tall). I then got into a groove and held 57s until the last 4, where I slipped to 58s which I then held til the end. Despite the last 6 hurting really bad it felt great finishing this set with no failures. Obviously it would have been better to do it on the time we have been doing for the past couple of months(1:45) but I will take it.

    Due to the meet at the pool today some of the senior age groupers were working with there fitness coach and as such we were unable to use the weights(just too many kids already in the room, it was not practical), so I spoke with my coach and then headed to yoga. There is a USAS meet in our home pool the weekend after SPMS and Tom asked me if I felt like holding my taper and swimming 4 or 5 events at the meet. I said I would but need to look at the event lineup before locking it in. Despite me saying I would not swim the mile or the 1000 this SCM season I may do it at this meet since Tom thought it was the last event at the meet, so at that point there is no downside, other than the obvious pain associated with swimming this tapered.

    Yoga was tougher than usual today. I think I have a weakness in the right upper leg strength, because I was like jello as we focused on legs today. I can honestly say I have never shaken so much doing leg exercises. I will pay attention to this and try to strengthen my right upper leg(RT band). From time to time I get a bad lower back and I often wondered if the issue was related to my legs.
    Swim Workouts
  2. USMS Adult Learn-to-Swim Instructor Certification Program

    by , November 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: What's the difference between the USMS Adult-Learn-to-Swim Instructor Certification program and the "April is Adult Learn-to-Swim Month" initiative?

    A: As part of the USMS vision to be the premier resource for adult aquatics, beginning in 2015, USMS will offer a one-day certification course to teach instructors how to teach an adult to swim, become water-safer, and meet the five water competencies established by the American Red Cross. The certification class will be taught by leaders in adult swim instruction and is open to any registered USMS member meeting the prerequisites. The class schedule and more information about the course are now available. Additional dates and locations will be added to the schedule throughout the year.

    Once a member successfully completes the USMS ALTS certification class and becomes a USMS certified ALTS instructor, he or she may begin teaching swimming lessons and teach other adults how to teach an adult to swim. Only those members who take the USMS ALTS certification course can become certified.

    In 2014, USMS began promoting the month of April as "Adult Learn-to-Swim Month." Each LMSC was asked to encourage their clubs and workout groups to invite adults to the pool and give swim lessons to nonswimming adults. USMS engaged a public relations firm to bring our message to the media. Multiple publications, including the New York Times and USA Today, printed our message. Radio and television stations also broadcasted interviews and special interest stories related to adults learning to swim. Governors from across the country proclaimed April as Adult Learn-to-Swim Month.

    Going forward, our hope is that every aquatic facility will have a USMS-certified ALTS instructor on staff giving swim lessons to the millions of adults who do not know how to swim and are not water-safe. In addition, we will strive for every USMS club and workout group to have at least one individual who is a USMS-certified ALTS instructor teaching fellow USMS members how to give the gift of swimming as a meaningful volunteer experience in April and every other month.

    Updated November 19th, 2014 at 04:47 PM by Editor

  3. 11|14|14 LCM

    by , November 14th, 2014 at 04:14 PM (Blog)
    200 free with fins

    4 x 100 fr with FINS on 4:00 as 50 fast / 50 easy
    • fasts: 26.0 - 26.5 - 27.0 - 27.5

    300 drill with fins

    Even with a 50 warmdown for each and on 4:00 interval the lactate induced paralysis kicked in. The first one I held back, the second I went all out and was slower, and the final two each just felt horrible. Did some drylands after
  4. Thursday, Nov. 13

    by , November 14th, 2014 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    8 x 25 breast, alternate whip kick and dolphin kick @ :45
    100 EZ

    Main Sets:

    3 x 25 breast off the blocks @ 100 pace + 25 EZ (15 high-16 flat)
    100 EZ

    1 x 50 breast off the blocks @ 100 pace
    -- 35. Probably should be a 34 high, but would be in a tech suit
    150 EZ

    1 x 25 fly @ 100 pace + 25 EZ
    -- decided no more fly

    4 x 75 breast w/fins @ 1:30, hold best average
    -- 48, 50, 49, 49
    -- breaststroke is exhausting
    150 EZ

    4 x 75 backstroke kick w/fins, UW 15 m each length @ 1:30
    150 EZ

    4 x 75 kick w/fins & board @ 1:30
    50 @ 200 pace + 25 fast dolphin kick
    150 EZ

    1 x 25 kick @ 100 pace + 25 EZ
    -- decided I didn't have enough energy for any more race pace work

    100 EZ

    Total: 3000


    This was my third workout in a row with AFAP and/or 100 race pace work, and I was pretty bushed by the end. Getting ready to hit the gym before I hop on a plane to Boston later this afternoon!
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2014

    by , November 14th, 2014 at 10:17 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed posting the Friday workout, could not be helped.

    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    Three rounds.
    50's: Round 1 fly, 2 back, 3 breast.

    1 X 300--negative split-- 5:00
    3 X 100--descend 1-3-- 1:40
    4 X 75--50moderate/25 fast-- 1:20
    6 X 50--@ 85/90%-- 1:15
    Freestyle, swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Week 111 - Friday

    by , November 14th, 2014 at 09:50 AM (After a long rest)
    I arrived home at around 10pm last night, ate a late(light) dinner and went to bed. I was tired when I woke up this morning and the cold weather did not make getting out of bed and out of the house any easier. It was cold 30F / -1C. It was in the 60s when I left Charlotte last night. Today's workout was a great mix of stuff and I really enjoyed practice today. It took me a while to warm up but luckily we did a longer than normal warmup which I think was what I needed.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x100 kick on 1:40
    12x50 drill build on 1min

    main sets
    12x25 with blue parachute AFAP on :45
    200 IM with parachute from a dive
    100 free AFAP from a dive on 4mins
    2x50 free AFAP from a dive on 3mins
    2x25 #1 free #2 fly from a dive on 2mins

    warm down
    200 easy

    i felt heavy and sluggish on the first 400 during warmup but started toc,Olsen up. The kick set was faster than normal and helped to get my heart rate up. I was holding 1:25-1:27s. On the drill build 50s I felt good and was comfortably holding 30-31s. Everyone was initially given a yellow parachute except me and Jeremy Shephard who were the lucky recipients of a blue parachute. I was able to go 15-16s on the 25s and tried no breathing but towards the end I was unable to hold the breathing and was breathing once. The 200IM was really hard especially the turns where I missed the wall on back and free. This was still fun because some of the guys with the yellow parachutes were hauling so keeping up with them was a real challenge. On the fast stuff I had no expectations. Tom spread us all out and everyone swam the fast stuff together. I shocked myself going 50 from Toms start and Tom shouting out my time. I have not been that quick in quite a while. On the 50s I again shocked myself going very comfortable 23s. The 25s I went 10 on the free and 12 on the fly(I seem to have one speed on fly at the moment and it's not fast). It felt like I did about 3 strokes on the fly after I surfaced and those three felt very slow. Overall a good workout.

    We we have the last set of 500 race pace 16x100s tomorrow before I start tapering for the SPMS meet. We are going to try a shorter taper for this meet and will try to hold the taper an extra week for a USAS kids meet in our home pool the second week of December. It will be good to swim fast and race again.
    Swim Workouts
  7. Week 111 - Thursday

    by , November 13th, 2014 at 07:11 PM (After a long rest)
    Patrick had suggested I swim with swimMAC and in particular attend an Aquageek(Bill Davis) workout. Until late yesterday I was afraid my work schedule was going to conspire against me being able to swim this morning. A breakfast meeting got moved to an office meeting later this morning and as such I was able to make the 5:30-6:45 workout. I texted Bill last night and he was very amenable to me swimming with his group this morning. In some ways the pool reminded me of Nitros pool in Austin. swimMAC had a large group but they had all the 25yd lanes in a 50m pool available and as far as I could tell every lane was full with 2-3 masters swimmers. The faster lanes had less swimmers per lane and for some reason I had a lane to myself which I felt a little guilty about for a full 30 seconds. 😀. The workout was much different to the workouts I have been doing lately with more changes and stroke work. That said it was great fun.

    Warm up(10 minute open warmup)
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x50 swim on 1min
    4x50 kick on 1min
    3x75 swim on 1:20
    3x75 kick on 1:20
    2x100 IM on 1:40
    1x100 free on 1:40

    4x25 IMO by round on :35
    3x50 free descend to fast on 1mi
    2x100 #1 IMO #2 free on 1:40
    1x200 odd rounds IM, even rounds free fast on 4mins)

    Warm down
    200 easy

    I finally started to feel decent this morning, although a little more tired than usual. I suspect the slower send off times contributed to me feeling decent and coming off illness this helped. The first group of swims in the main set were primarily swum as a transition set getting the heart rate up a little with the 4 round set being the main effort set. I felt pretty smooth on this main effort set this morning. I was able to swim a relatively fast smooth set of 25s per round. I was able to descend the 3x50s by round and went from 29,28,27 on round 1 to 27,26,25 on round 4. On the 100s IM order I went 1:03, 1:03, 1:16, 1min, and the 200 IMs I was 2:24 and 2:26. The 200s free I went 2mins on round 1 and 2:03 with my snorkel and cardio cap on round 4.

    I had a great business trip this week and really enjoyed the opportunities to swim and meet new people. I would highly recommend the swimMAC masters program; they are a fast and friendly group(Thanks Bill).

    Updated November 13th, 2014 at 07:16 PM by StewartACarroll

    Swim Workouts
  8. Workout 11/13/14: morning

    by , November 13th, 2014 at 04:43 PM (Maple Syrup with a Side of Chlorine)
    It's that time of year when personal time must us used before it is lost, so I have been picking up shifts the past two weeks plus two more over the next three weeks. I was able to get a two mile jog in Tuesday night before getting today off and swimming this morning. It was not spectacular, but felt good to get into the water:

    200 Fr/200 Bk/200 IM drill
    2 (100 kick/100 pull/100 swim with AP)
    100 easy
    (Solo/Rec/1300 yds/25 min)

    Told you it was not great! There were some obstacles in the water, so I just enjoyed a nice swim. I then got some fresh studded tires for the front end of my wife's car and went to the chapel service at the college. Off to see Red Green tonight with the family; should be a great night!
    Swim Workouts
  9. Wed., Nov. 12

    by , November 13th, 2014 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

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

    5 x 30
    -- to 15 m mark @ 100 pace from the blocks, cruise back
    50 EZ

    5 x (25 AFAP + 75 EZ)
    3 breast from the blocks, 14 high
    2 back shooters from a push, 12 lows
    100 EZ

    3 rounds w/fins: (back, breast, dolphin kick w/board)
    1 x 50 smooth @ 1:00
    1 x 50 @ 100 pace @ 1:00
    4 x 25 fast kick @ :30
    150 EZ

    10 EZ

    Total: 3150


    Going to try to get in a quick swim at Pitt on a very busy day. We are trying to finish our final renovation on our house turning a former bedroom into a library/home office. I'll be so glad when we're finally finished!

    Tomorrow I'm leaving to fly up to Dartmouth to visit my son. Haven't been there in ages. Really looking forward to it, and will try to squeeze in a swim.
    Swim Workouts
  10. Relaxed distance day

    by , November 13th, 2014 at 08:28 AM (Mixing it up this year)
    Just an easy day

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 3:56,3:51,3;49,3:44,3:41
    500 free kick in 13:23
    500 free w/snorkel easy

    Total 3000 yards
  11. Week 111 - Wednesday

    by , November 12th, 2014 at 09:18 PM (After a long rest)
    I am in North Carolina this week and had a 6am flight from Dallas to Charlotte yesterday morning. We hit the ground and had meetings all day and as a result was unable to swim. This morning I swam at UNC Raleigh Northwest campus rec center. I still feel pretty sick but it think my fever broke late yesterday and fingers crossed I am on the mend.

    Warm up
    800 revers IM twitch

    main sets
    3x200 on 3mins with snorkel working turns
    16x50 on :50 @200 race pace
    12x50 kick on 1min

    warm down
    200 easy

    i felt pretty hideous today and struggled holding 28s. I got into a rhythm but felt very weak. At least I was well enough to swim. I am in Charlotte tomorrow and will be swimming with SwimMAC. Fingers crossed I will be feeling better tomorrow.
    Swim Workouts
  12. November Classic

    by , November 12th, 2014 at 04:22 PM (One Stroke at a Time)
    I haven't blogged much but have continued to swim 3-4 times a week (My flog tells me I'm at 283 miles for the year). Seeing Michelle's blog post about the meet inspired me to do the same. I am still having an Avastin infusion every three weeks followed by two weeks of Xeloda. The timing of the meet was good in that it came on my weekend off from medication so I decided to give it a go. This is the fourth time that I have swum at the November Classic and the first time doing a large number of events on back to back days since I was diagnosed with colon cancer 18 months ago.

    I got to meet Michelle Chow on Saturday (although I had read her blog in the past this was the first time that I had met her). I swam a few of the same events she swam but was she was in different heats so I got to watch her swim. I also swam events with some other really fast 45-49 year old women (Stephanie Stone and Amy Hays were both there) so got to see some swims that will likely be #1 for SCM this year.

    200 fly 39.65-44.32-45.00-44.61 for 2:53.58
    I was happy with this. I had a disappointing 3:10 for LCM this summer so was pleased with how I split this. In fact, I told someone after the swim that I could skip all the rest of my events, go home and still be pleased about how I swam.

    Mixed 400 free relay
    34.9-36.88 for 1:10.36
    Its been a long time since I swam a relay and I drafted people onto this one because I wanted to swim with my friend Nicole (who had earlier in the day done a rocking 18:56 for the 1500).

    100 breast
    42.81-45.64 for 1:28.45
    This was a funny swim because the whole time I kept thinking, "why are my stroke counts off" so I was a little distacted. Only in the warmdown pool did it occur to me that the pool was SCM. D'oh.

    200 IM
    38.43-42.64-48.62-38.35 for 2:48.04
    I was happy with this since I was starting to get tired and felt that I was able to race the people in my heat.

    400 free
    1:18.35-1:22.47-1:22.06-1:19.10 for 5:21.98
    I was in a race with two gentleman in my heat and caught one on the last 25 (my last 50 was 2.5 seconds faster than the pace I had been holding) but finished behind the other.

    400 IM
    1:24.33-1:30.59-1:40.44-1:21.29 for 5:56.65
    This was about 0.2 seconds faster than last year so I'll take it (Last year, I just swam on Sunday last year so it had been my first and not my 6th event). My splits were remarkably similar (1:24.01-1:30.58-1:39.58-1:22.62) so i thought it was not too bad for being a year older and having been on chemo for 18 continuous months.

    50 breast 41.46
    This was actually a half second faster than last year but I knew I was reaching my limit after this

    200 breast
    44.40-48.55-49.40-49.60 for 3:11.95
    This was 2.5 seconds slower than last year and I was a little disappointed but not too as the meet seemed much smaller and the events seemed to come up faster

    800 free
    1:20.63-1:25.29-1:25.63-1:25.62-1:23.69-1:24.55-1:24.29-1:21.54 for 11:11.24
    I was pretty much toast by this point but was hapy with the negative split. This was about 3.5 seconds slower than last year with the difference really being on hundreds 2-4.

    All in all I was happy with my swims. A few should make the top 10 which will put be a little closer to 100 (with the preliminary LCM rankings I stand at 92). I planned to take Monday off and swim on Tuesday but the heater at the Rice pool broke (for the second time in the last several weeks and I just didn't feel like being cold plus I had waited for almost three hours for a thirty minute infusion at MD Anderson yesterday so was in no mood to do anything after that. It still baffles me a bit how they can get three hours behind at 11 am). Hopefully, I 'll be back in today. No meet plans for awhile. My team is hosting a meet and short course zones plus nationals is close so I'll probably hit one of those up. I need to started scheming on how to convince/con people into swimming some relays at Nationals.
  13. 11|12|14 LCM

    by , November 12th, 2014 at 02:06 PM (Blog)
    50 easy with fins (33)

    6 x 50 fr on 3:00 with fins fast, evens - breathe right / odds - breathe left every 4th
    • (29 28 29 28 28 27)

    100 drill without fins

    Faster breathing to the left. Going to breathe more during the 50fr race, like 4 times.

    Updated November 12th, 2014 at 02:15 PM by __steve__

  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2014

    by , November 12th, 2014 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick
    5 on 1:15
    5 on 1:10

    1 X 100 easy swim

    8 X 100 IM
    4 on 2:00
    4 on 1:45

    1 X 500 7:30
    3 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easay

    Swim Workouts
  15. A good workout

    by , November 12th, 2014 at 11:34 AM (Mixing it up this year)
    Had a good swim today

    500 free
    500 free kick w/zoomers
    200 1 arm fly
    10x50@:45 free w/paddles & bouy went 40,40,40,39,39,39,39,39,38,39
    200 1 arm fly
    5x100@1:25 free w/paddles & bouy went 1:20,1:20,1:20,1:19,1:19
    200 1 arm fly
    200 free kick
    200 free EZ

    Total 3000 yards
  16. Veteran's Day 2014

    by , November 11th, 2014 at 09:13 PM (Trying to Train Smarter, Not Just Harder)
    So, all the providers dressed in camo today - the patients were like, what in the world? We thought they would be able to tell we were dressing to honor the veterans, but they totally didn't get it. It was fun though, to wear camo's to work!
    Just went to Kinetix today. Bumped up the weights for the first time in several months. Not sure if I'm doing it right - I've heard you should never go up by more than 10% at a time. Since I was doing about 3 sets of 15 on the old weight, I went down to 3 sets of 12 at the new, higher weight.

    ~100 crunches on the exercise ball
    3 x 15 pullup's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions of side stretches w/weights x2
    Russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I did generally 3 sets of 12
    Triceps machine (75lb)
    Inner thighs (85lb)
    Leg Press (260lb)
    Lat Pull Down(75lb)
    Back Extension (110lb)
    Rotary Torso Twist(50lb)
    Rear delts while I waited for my ride to get out of the bathroom, lol! 3 sets of 12 (55lb)
  17. Tuesday, Nov. 11

    by , November 11th, 2014 at 04:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt:

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    My legs were burning and sore from yesterday's weights. I think I probably shouldn't have done both bulgarians and back squats and should have done a shorter session. I wasn't sure I'd be able to SDK much. But my shoulder feels somewhat better and I wanted to try to swim some backstroke without fins. I opted for short sets @ 100 pace with not too many reps.

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :45
    -- 15 flat to mid
    -- I was aiming for 16s, so was pretty surprised to see these times, especially on the first one where I cruised in seeing a 14.
    100 EZ

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :40
    -- shortened the interval and went the same times
    100 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- shortened the interval again
    -- 15s again, maybe the last one a 15 high
    150 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- same times
    250 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    -- missed on #6, but kept going
    200 EZ

    2 x 25 free w/fins @ 100 pace @ :40
    -- I stopped after two bc I was just too pooped to do any more race pace work.
    50 EZ

    10 x 50 cruise w/fins @ 1:00
    odds = back or free
    evens = kick
    50 EZ

    Total: 3100


    I've been doing 99% of my actual swimming, as opposed to kicking, with fins due to the injury. So this is my first venture into race pace work without fins in a looong time. I still wasn't taking many strokes per 25 -- only 6-7. But still, it didn't seem to bother my shoulder at all! But my legs are still very sore after that. I should hit the foam roller this afternoon while doing my rehab exercises ...
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2014

    by , November 11th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    200's: negative split 100's: descend 1-4/5-8
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. No. 7-10

    by , November 11th, 2014 at 11:12 AM (The FAF AFAP Digest)
    Friday, Nov 7:

    Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500


    Sunday, Nov. 9

    Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like:

    400 w/u

    12 x 50 @ 1:00
    1-5: kick descend to :35
    6: EZ
    7-11: kick descend to :35
    12: EZ
    100 EZ

    8 x 25 @ :45
    -- 3 EZ with SDK, 1 fast
    50 EZ

    1 x 200 @ 3:00
    2 x 100 @ 1:30
    4 x 50 @ :45
    8 x 25 @ :30
    -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s
    200 EZ

    -- lot of steaming and whirlpooling

    Total: 3450


    Monday, Nov. 10

    Drylands @ LA Fitness, 75 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    cable twists w/yoga ball, 25 x 3 x 10 each side
    ravers, 45 x 3 x 15
    bulgarians in streamline position, 4 x 10
    kneeling ab crunches, 130 x 4 x 12
    seated tow, 70 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    plate crunches, 25 x 3 x 15
    bicep curls on bosu, 10 x 3 x 15
    squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land.
    back squats, 70 x 4 x 5

    I did 15 minutes of stretching and then hopped in the pool and did an easy 1200.


    Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen.
  20. A little better than nothin'

    Woke up late but did manage to make it to the pool.

    Davis mile mixing up some stroke within the distances.

    A few back to breast turns and off to work.


    Core work tonight