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  1. Friday, March 13

    by , March 14th, 2015 at 10:17 AM (The FAF AFAP Digest)
    Power Vinyasa Yoga, 75 min

    I ventured out to a different yoga studio yesterday, also only 10 minutes from my house. But the practice was pretty much the same as the heated Vinyasa Flow I have been going to occasionally. I liked the teacher better though -- less touchy feely. I declined to do the hi to low pushups though (shoulder fear). My main beef with vinyasa is that the practice does not appear to include any chest opening exercises.

    Swim/SCY/Solo @ Sewy

    2450 EZ


    I was pretty tired on Thursday, but felt energetic the next morning after a good night's sleep. So I decided to double with yoga and a recovery swim. Sewy was doing a sprint workout, but I just cruised everything. Jimby has a dose of sinusitis as well. Spring can't get here soon enough! I'm taking today off, as usual.
    Swim Workouts , Yoga
  2. Sunday, March 8

    by , March 8th, 2015 at 07:37 PM (The FAF AFAP Digest)
    Drylands, 60 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    flutter kicks on bosu, supine, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    push press, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    rear delt flys, 65 x 4 x 8
    seated row negatives, 90 x 1 x 6 (couldn't get back on machine to do other reps)
    explosive leg press, 105 x 3 x 25
    combo skull crusher + straight leg raise, 40 x 3 x 12
    extreme angle squats on high boxes, 50 x 4 x 6

    Vinyasa Yoga, 75 min

    I know yoga teachers think Shavasana is important at the end of the session, but I just hate it. I want to bolt out and get on with my day.


    This is the first day since getting back from Paris that I've felt almost normal. Not all the way out of the woods, but getting closer.

    Interesting article on 50+ athletes in Outside magazine. It seems to be especially important to eat more protein, do HIT and sleep more. campaign=facebookpost

    Updated March 8th, 2015 at 07:44 PM by The Fortress

    Yoga , Strength Training and Dryland Workouts
  3. Sun-Mon, Jan 26-27

    by , January 26th, 2015 at 02:57 PM (The FAF AFAP Digest)

    Went to a 75 minute vinyasa flow class. I can still do back bends fairly easily, but ouch they hurt my wrists so I don't hold them for longer than 10 seconds. I'm definitely leery about doing the straight arm side plank with the leg in the air. Can do it, and did it for a few seconds, but I think it's likely bad for the shoulders. And mine were a little sore today ...

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main sets:

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

    4 x (5 x 50 @ w/fins 1:30 + 150-200 EZ)
    1 = 15 AFAP + 35 EZ
    2 = 25 AFAP + 25 EZ
    3 = 35 AFAP + 15 EZ
    4 = EZ
    5 = AFAP

    -- 2 x breast, 1 x fly, 1 x dolphin kick
    -- pretty darn tired by the end

    6 x 50 DPS free w/paddles
    100 EZ

    bungee cordz work: (call it 200)
    -- breast & free & back w/paddles
    -- some streamline jumps off the wall with the cord tight
    100 EZ

    Total: 3650


    My shoulder are a little fatigued and sore, so I may wait to do my rehab exercises until tomorrow.

    Article on the lack of strong scientific proof for USRPT. Not as cool as Jazz's epic post, but interesting. I noticed that in another article Mullen wrote questioning Rushall's dryland stance, Rushall kind of went after Mullen in his comment:
    Swim Workouts , Yoga
  4. Mon-Tues, Jan. 19-20

    by , January 20th, 2015 at 04:45 PM (The FAF AFAP Digest)

    Spent almost an hour doing my rehab exercises and stretching/yoga. I did so much stretching that I was a bit sore today!

    Tuesday: Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    100 EZ
    3 x 100 done as: 25 chest press fly + 25 single arm fly + 25 fly + 25 EZ
    50 EZ

    Main Sets:

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

    10 x 30
    -- did 10 starts off the blocks, working on kick count and breakouts. did SDK at both 100 pace and AFAP. did a 50 EZ after each couple starts
    100 EZ

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

    4 x 50 AFAP backstroke kick w/fins @ 1:30
    -- went 23s
    -- ouch that hurt, quads were burning
    200 EZ

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

    Total: 3350

    Stretching & rehab ex, 30 min


    I was googling to see what the specs were on the University of West Virginia pool where the Y meet is this weekend. I had been hopeful that it might be a decent pool. But it is only 4 feet deep in the start end. I can't do a decent back or fly start in the depth. Last time I tried, even though I modified my start, I crashed on the bottom. So that meet is out for me. I'm just not a fan of the Y league. I would really like to find a meet to swim in before the Albatross meet or it will have been almost a year since I have competed. I will have to travel to throw off the racing rust. I am considering the Auburn meet. It works well bc it's the weekend before I leave for Paris. I would probably swim 100 IM, 100 breast and 50 fly on Saturday and 50 back and 50 breast on Sunday.

    World's most expensive recovery system. I saw Natalie Coughlin was using it.

    Updated January 20th, 2015 at 06:26 PM by The Fortress

    Swim Workouts , Yoga
  5. Wed., Oct. 10

    by , October 10th, 2012 at 04:19 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
    forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
    good mornings, warm up, 80 x 4 x 8
    rear delt flys, 55 x 3 x 25
    explosive leg press, 190 x 3 x 10
    ravers , 30 x 3 x 25
    russian twists w/25 lb plate, 3 x 35
    captains chair leg raise, 2 x 25
    power wheel pike ups, 2 x 15
    long arm crunches, 2 x 100
    bunny hops over bench, 2 x 25
    knee tuck jumps, 2 x 10
    altitude drops, 10

    30 minutes stretching, foam roller and yoga


    Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
  6. Sunday, Oct. 7

    by , October 7th, 2012 at 05:18 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    leg abductor, 120 x 4 x 8
    super pullover, 120 x 3 x 15
    lower back machine, 110 x 1 x 35, 120 x 2 x 15
    pec fly, 85 x 3 x 12
    standing power wheel roll outs, 2 x 10
    -- My intercostal muscles still are slightly sore from doing these last Wed. Aside from being a fantastic core exercise, this exercise must be good for freestyle.
    russian twists w/25 lb plate, 2 x 25
    knee tuck jumps, 10
    resisted track start jumps, 40 x 1 x 15
    altitude drops, 10

    Treadmill, 3 miles

    Stretching/Yoga/Foam Roller, 30 min


    No idea what prompted me to hop on the treadmill today, but this is dangerous behavior. I had to wrench myself off. Running is bad for swimming ... running is bad for swimming ... running is bad for swimming. It's amazing how, since I basically retired from running, my body has been completely transformed from skinny runner to buff swimmer. My skinny Lil Fort is taking up the mantel though, having done a 7 mile run with Mr. Fort this am. She also scored the winning soccer goal and swam 3 PRs at her swim meet this weekend. Sadly, though, swimming has been relegated to her third favorite sport, and this will be her last year in USA-S. I'm satisfied that all 3 of my kids are good swimmers though, and amply qualified to grow up and be triathletes who don't drown.

    Back to the pool tomorrow!
  7. Friday, Sept. 28

    by , September 28th, 2012 at 06:10 PM (The FAF AFAP Digest)

    30 minutes of rehab ex
    30 minutes of stretching/yoga

    Didn't feel like hitting the pool. Wrapped up in home renovation projects. Who knew picking out lighting was so time consuming and expensive.



    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free @ 1:00, descend to 100 pace
    50 EZ
    3 x 50 torque drill w/paddles @ 1:15
    50 EZ

    Main Sets:

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

    2 x through:
    25 AFAP + 75 EZ
    50 @ 100 pace, broken for :5 @ :25 + 150 EZ
    50 AFAP, broken for :10 @ 25 + 150 EZ
    50 AFAP + 200 EZ
    100 AFASP, broken @ each 25 for :5 + 300 EZ

    Round 1: backstroke SDK/kick from the block, no fins except for 100
    11 high-12 flat (shooter)
    29 flat (16 SDK off each wall)
    26 high-27 flat (double shooter)
    27 high-28 flat (double shooter)
    Did the 100 dolphin kick w/board & fins so I could breath, went :52 high (quads on fire)

    Round 2: fly w/fins, except 100 was breast
    10 high-11 flat
    23 flat
    21 high
    23 mid
    100 breast = :58

    Total: 3850


    Pretty tired after that effort, with quite a bit of speed work.

    I will likely just take tomorrow off as usual. Lil Fort has a 5K and soccer. Though there seems to be a stomach bug going around.
    Swim Workouts , Yoga
  8. Wed., Sept. 19

    by , September 19th, 2012 at 06:29 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 no breather free @ :40
    50 EZ

    Main Sets:

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

    Did another set from Workout #1 of Week 37:]

    With fins:
    4 x 25 fast fly (13 SDK) @ :30 (11s)
    100 EZ @
    4 x 25 fast back (13 SDK) @ :30 (11s)
    100 EZ
    4 x fast 25 breast @ :30 (high 13-14 low)
    100 EZ
    4 x fast free @ :30 (12 flats, getting tired)
    100 EZ

    I was not feeling the HIT today, so switched to an aerobic kick set:

    4 x through w/fins:
    -- R1 flutter kick, R 2-3 backstorke kick, R4 dolphin kick w/board
    50 EZ @ :45
    25 fast + 25 EZ @ 1:00
    50 EZ @ :45
    50 @ 200 pace @ 1:00
    50 EZ @ 1:00
    :30 extra rest

    100 EZ

    Total: 3200

    Acupuncture, 40 min

    Rehab ex, 15 min


    Still dragging somewhat. I'm going to start blaming it on allergies.

    Drag Suits for Sprint Training -- no good
    (This is consistent with my belief that, if anything, we should be doing more training in tech suits. I've never understood the reason to add drag in the form of a suit.)

    Finis Agility paddles:
    [nomedia=""]Finis Agility Paddles - YouTube[/nomedia]
    I really like mine, but haven't been using any paddles with my elbow issues. I may order the size small now that they are producing them in two sizes.

    New Jessica Hardy vid trailer:

    Benefits of beet root juice:
    (I'm told it tastes like dirt.)

    Updated September 20th, 2012 at 03:05 PM by The Fortress

    Swim Workouts , Yoga
  9. Masters Practice w/Teen Fort, Tuesday, Sept. 4

    by , September 4th, 2012 at 11:17 PM (The FAF AFAP Digest)

    rehab exercises, 25-30 min
    leg abductor, 120 x 4 x 8
    adductors, 100 x 4 x 8
    good mornings, 70 x 4 x 8
    explosive leg press, 190 x 4 x 10
    wide grip lat pulldown, 40 x 2 x 25
    total ab machine, 110 x 3 x 20
    captains chair leg raises, 3 x 20
    power wheel roll outs, 2 x 25
    knee tuck jumps, 10
    altitude drops, 10

    Yoga/Stretching, 30 min

    Acupuncture, 40 min

    Swim/SCY @ GMU w/ Teen Fort

    Warm up:

    We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.

    Main Sets:

    8 x 100 kick w/fins
    1-4, first 25 = shooter @ 1:50 (held 1:01-02)
    5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
    50 EZ

    12 x 75 IM @ 1:15
    -- I used fins
    1-4 = no fly
    5-8 = no back
    9-12 = no breast
    100 EZ

    15 squat jumps off bottom of pool in deep end

    3 x relays, each person does AFAP 25
    1 = fly kick UW
    2 = free
    3 = breast pullouts UW
    50 EZ

    500 pull
    -->> no! I'm not even using paddles bc of elbows
    8 x 50 kick w/fins & board @ :55-1:00
    odds = EZ
    evens = 25 fast flutter kick (11s) + 25 EZ
    100 EZ

    Total: 3300


    Whew, busy day.

    1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.

    2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.

    3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.

    4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.

    5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!

    6. Fort Son is driving to college tomorrow am.
  10. Sat., Aug. 25

    by , August 25th, 2012 at 10:03 PM (The FAF AFAP Digest)

    Rehab exercises, 20 min
    Power wheel roll outs, 3 x 15
    Captains chair leg raises, 3 x 20
    Explosive leg press, 190 x 4 x 10
    Leg abductor, 120 x 4 x 8
    Adductors, 90 x 4 x 8
    Good mornings, 65 x 4 x 8
    Squats, 200 x 4 x 8
    Wide grip at pulldowns, 50 x 3 x 25
    TRX squat jumps, 10
    Altitude drops, 10

    Heated Vinyassa,, 90 min

    Went to Down Dog in Herndon instead of bikram. Heat much more tolerable. But I'm not sure all the locking out of the elbows agreed. Which reminds me I need to ice ....


    Teen Fort announced today that she wants to swim for fun in the Sprint Classic at Mason in late October. So I will probably go ahead and sign her up for masters since she'll be 18 soon. I think I'll avoid evil stroke events at that meet. :-). My first actual recruit!
  11. Wed. & Thur., Aug. 22-23

    by , August 23rd, 2012 at 04:09 PM (The FAF AFAP Digest)

    Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:

    A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26

    The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.

    Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.



    Warm up:

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

    Main Sets:

    16 x 50 rotating IMs @ :50-1:00
    50 EZ

    20 x 50 kick @ 1:00
    -- I slightly modified a kick set from Workout #3 from my HIT forum: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (5 x 50 kick) w/fins @ 1:00
    1 = fast @ 100 pace
    2 = EZ
    3 = 25 UW + 25 EZ
    4 = 25 AFAP + 25 EZ
    5 = EZ

    Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
    Round 3 = dolphin kick w/board, 26 high, 11
    Round 4 = flutter kick w/board, 26 high, 11

    6 x 25 w/parachute @ 1:00

    100 EZ

    Total: 3150

    Acupuncture, 40 min


    I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.

    I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ...

    Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.
    Swim Workouts , Yoga
  12. Wed., July 18

    by , July 18th, 2012 at 04:36 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 back shooters w/fins


    4 x through:

    50 free w/paddles @ 1:00
    100 IM @ 1:45
    50 EZ flutter kick w/board @ 1:00
    100 backstroke kick @ 1:45

    50 EZ

    Strength Set:

    20 x 25 w/parachute, done as:

    8 x 25 w/agility paddles @ 1:00
    odds = breast pull
    evens = free
    4 x 25 torque drill w/agility paddles
    4 x 25 flutter kick w/board
    4 x 25 breast pull

    100 EZ

    Total: 2700

    Stretch/Yoga/RC, 30 minutes


    I thought about going to Down Dog tonight, but my hamstrings are sore from yesterday's workouts. Decided not to overload them. Hopefully, the weather will be decent for my LCM swim with Susan tomorrow!

    World record in 50 free set -- BiFin Champs

    I wish they had these competitions in the US.

    Updated July 18th, 2012 at 08:36 PM by The Fortress

    Swim Workouts , Yoga
  13. Tuesday, July 3

    by , July 3rd, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Next to Speedo:

    450 various
    8 x 25 shooters
    4 x 50 fly drills
    4 x 50 burst + cruise
    50 EZ
    2 x (25 up tempo + 25 EZ)
    100 back EZ

    Total: 1300

    Acupuncture, 45 min

    RC/Stretching/Foam rolling, 30 min

    Planning to do this soon.


    I am really really looking forward to sleeping in my own bed tonight. I was on a mattress on the first floor of our house last night. (My bedroom is on the third floor, which was an oven.) The house is finally cooled down now though. I don't feel very good in the water, but that's probably from being so tired. Right now I'm just trying to stay mentally positive in the face of a compromised taper. It's hell when life gets in the way of life!

    It was very nice to see Speedo today. Why, he barely looks like a swimmer anymore now that he's a multi sporter. I tried to goad him into a 100 free for time, but he was having none of it. He was talking smack about doing the 200 IM at the Hains Point meet. I tried to warn him about the the lack of fly and breast turns, but he is embracing being a show pony in a niche market.

    I've tried twice to go to the grocery store after throwing out two fridge/freezers full of food, but there were no parking spots. So I remain in the AC waiting for the rest of my family to get back home.
    Swim Workouts , Yoga
  14. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 12:55 PM (The FAF AFAP Digest)

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.


    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Swim Workouts , Yoga , ART
  15. Thursday, June 21

    by , June 21st, 2012 at 04:56 PM (The FAF AFAP Digest)

    RC/scapula exercises, 30 min

    Yoga/Foam Roller, 40 min

    Acupuncture/Cupping, 45 min


    Nothing much on the agenda today. It is brutally hot here. I can hardly believe Lil Fort has track practice. At least she has a swim team dinner afterward!

    Updated June 22nd, 2012 at 09:40 AM by The Fortress

  16. Wed., June 13

    by , June 13th, 2012 at 05:30 PM (The FAF AFAP Digest)

    RC exercises, 20 min
    power wheel roll outs, 2 x 25
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 3 x 15
    explosive leg press, 150 x 3 x 10
    altitude drops, 3 x 5
    TRX squat jumps, 3 x 5
    resisted track start jumps, 40 x 1 x 10
    med ball slams 2 x 10

    Yoga, 30-35 minutes


    Just more core & plyos today. Wanted to do a wee recovery swim, but no time with stuff to do all day long. I did get my yoga/stretching in. I kind of miss bikram. But I suspect my 30+ minutes of customized yoga (a mix of bikram, vinyasa and stretches I like) is probably better for my swimming without so much wear and tear on the legs. Doing things that are only good for racing doesn't seem like a sustainable lifestyle though. I want to mix it up again in July and August.

    So glad Water Rat is kicking ass at Worlds! FINA will want him to pee in a cup soon. I haven't heard a peep from Speedo lately. Well, except that his triathlon was "20 minutes of glory and then pain, suffering and humiliation." Should I put that part in bolded red?
  17. Thursday, June 7

    by , June 7th, 2012 at 05:27 PM (The FAF AFAP Digest)

    RC/scapula exercises, 20 min
    back extensions w/plate, 25 x 3 x 15
    power wheel roll outs, 2 x 25
    captains chair leg raises, 3 x 20
    altitude drops, 3 x 5
    knee tuck jumps, 3 x 5
    med ball slams, 2 x 10

    10 min foam roller

    Stretching/Yoga, 30 minutes


    Just did core work & plyos at the gym today. I think I'll do that for another week and then be done with drylands on 13th or 14th. Fort Son was doing single leg squats on the box. That looked more comfy than doing them on the ground. I wanted to get in a short speed workout today, but my hair appt took up much of the afternoon. What a pita.

    I love having Fort Son home. I just sent him to the grocery and Teen Fort isn't as teen mean when he's around. He apparently intimidates her more than I do. And I thought I could be scary.
  18. Wed., June 6

    by , June 6th, 2012 at 08:06 PM (The FAF AFAP Digest)

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700

    RC/Stretching/Yoga, 60 min


    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:

    Who amongst us can do an ankle push up?
    Swim Workouts , Yoga
  19. Saturday, May 26

    by , May 26th, 2012 at 05:57 PM (The FAF AFAP Digest)
    Drylands, 80 min

    rehab exercises, 25 min
    deadlifts, warm ups, 115 x 1 x 5, 135 x 1 x 5, 145 x 3 x 5
    low row, 100 x 1 x 6, 110 x 3 x 6
    leg abductor, 120 x 4 x 8
    reverse preacher curls, 30 x 2 x 8
    -- stopped because elbows were twitchy after the deadlifts
    explosive leg press, 230 x 3 x 10
    power wheel roll outs, 2 x 25

    altitude drops + jumps, 3 x 5
    knee tuck jumps, 2 x 10
    med ball slams, 2 x 10
    handstands, 10
    alternating waves: 2 x 50
    double waves: 3 x 25

    Stretching/Yoga, 30 min


    I usually take Saturday off. But Teen Fort is away at rowing nationals and Lil Fort only had soccer today. So while she was at the pool with her friends afterward, I hit the gym.

    This was a good week workout wise. I shook off the post Greensboro blahs and got in 4 quality swims, 3 with parachutes, 2 lengthy dryland sessions and lots of stretching/yoga. I may aim for a recovery swim tomorrow at our summer swim pool -- if the lanes aren't full! They're usually in pretty high demand.

  20. Wed., May 23

    by , May 23rd, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands, 75 min:

    RC/Scapular exercises, 20 min
    extreme angle step ups w/BB, 40 x 4 x 10
    bicep curls, mystery weight, 4 x 6
    extreme angle goblet squats on raised steps, 60 x 4 x 8
    low row, 100 x 4 x 6
    explosive leg press, 210 x 1 x 12, 230 x 2 x 12
    -- seemed very easy today for some reason
    push press, 70 x 4 x 5
    -- unlike Jazz, I love this explosive exercise and it doesn't bother my wrists. but 70 seemed on the high side today. shoulder could feel it, but no pain.

    knee tuck jumps, 2 x 8
    altitude drops, 3 x 5
    med ball slams, 3 x 10

    Stretching/Yoga, 30 min


    Note to self: must wear gloves when lifting, getting calluses

    Flight booked/hotel reserved/entries done for Omaha. This is the first time in my masters career that I've gone to both nationals in one year. Next year, just Indy.


    Event #9 - W50-54 50 Freestyle Seed Time: 29.65
    Event #11 - W50-54 200 Backstroke Seed Time: 3:15.00
    Event #19 - W50-54 100 Freestyle Seed Time: 1:30.00 - Sixth Event
    Event #23 - W50-54 50 Backstroke Seed Time: 32.55
    Event #35 - W50-54 50 Breaststroke Seed Time: 40.62
    Event #41 - W50-54 50 Butterfly Seed Time: 30.70

    I entered times from Auburn for 50 back/free/breast. I seeded myself faster in the 50 fly than I went there as that was my slowest time in 5 years. Hopefully, I'll swim faster this time despite the long course handicap. Doing a 100 split request in the 200 back on Friday. I don't want to swim the open 100 on Sunday before the 50 fly and have 3 events on the last day. No siree! I probably won't swim the 100 free for a 50 split (sleep in instead), but wanted to leave all my options open just in case. 5 events is really plenty for me. I wish 50 fly weren't the last event, but c'est la vie.

    Hopefully I won't be too blasted tomorrow and can get in a speed workout next to Speedo-Tri. I'm venturing out to Rockville on Friday to swim with Julie and Susan Williams. I will likely do some 100 backs and 100 kicks to get used to the loooong course pool.

    Updated May 25th, 2012 at 10:37 AM by The Fortress

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