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My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Thursday, Nov. 29

    by , November 29th, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills
    5 x 50 single arm fly
    16 x 25 shooters w/fins @ :40
    50 EZ

    Total: 1550

    30 minutes of RC & stretching

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

    Ouch! I am sore from yesterday's deep tissue. Just took it easy in the pool.

    Anyone see this article on the dangers of masters running in the WSJ?
    http://online.wsj.com/article/SB1000...toWhatsNewsTop

    Runner's World promptly posted a rebuttal:
    http://www.runnersworld.com/health/t...TooMuchRunning

    Watch Winter Nationals starting at 5 pm:
    http://www.usaswimming.org/DesktopDe...ainbow&Lang=en

    Matt Biondi making masters debut:
    http://www.swimmingworldmagazine.com...-in-Long-Beach

    Updated November 29th, 2012 at 07:04 PM by The Fortress

    Categories
    Swim Workouts
  2. Wed., Nov. 26

    by , November 28th, 2012 at 05:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

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

    5 x 20 in & outs w/race pace turn @ 1:15
    -- I think 6 SDKs off the wall on free works best.
    100 EZ

    2 x (25 AFAP free from a dive + 75 EZ)
    -- rolling on 59, 12 lows
    100 EZ

    2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
    -- 24 high and 25 low

    Total: 2050


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

    I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.

    Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!

    NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
    Categories
    Swim Workouts
  3. Tuesday, Nov. 27

    by , November 27th, 2012 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    50 EZ
    20 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    5 x (25 EZ speed fly + 25 EZ) @ 1:15

    4 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 25 AFAP shooter, no fins, 12 mid
    175 EZ

    Total: 2500


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

    I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.

    I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157

    NE Champs has finally passed the 300 swimmer mark.
    Categories
    Swim Workouts
  4. Monday, Nov. 26

    by , November 26th, 2012 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 50 fly drills @ 1:00-1:10
    50 EZ

    Main Sets:

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

    20 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    100 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly, 23
    breast, 27
    flutter kick w/board, 25 flat
    100 EZ

    1 x AFAP broken 100 IM
    -- break for :15 @ 50/75
    -- went 50ish
    200 EZ

    Total: 3150


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

    Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

    No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

    Updated November 26th, 2012 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  5. Sat., Nov. 24

    by , November 24th, 2012 at 06:07 PM (The FAF AFAP Digest)
    @ Gym:

    20 minutes RC exercises
    20 minutes foam rolling/stretching
    1000 EZ SCM


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

    Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.
    Categories
    Swim Workouts
  6. Friday, Nov. 23

    by , November 23rd, 2012 at 05:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

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

    3 x through:
    25 AFAP + 75 EZ
    50 AFAP, broken + 150 EZ
    75 @ AFAP or 100 pace, broken + 175 EZ
    100 @ AFAP or 100 pace, broken + 150 EZ

    R1 = free, break :10 @ each 25
    R2 = fly w/fins, break :15 @ each 25
    R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

    Total: 4150


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

    I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

    Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
    Categories
    Swim Workouts
  7. Wed., Nov. 21

    by , November 21st, 2012 at 06:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    5 x 20 free in & outs w/race pace turn @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

    3 x through w/paddles & fins
    100 smooth free @ 1:45
    100 EZ kick w/board @ 1:45*
    5 x 25 @ 100 pace, :10 break @ each 25
    75 EZ

    * I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

    10 x 25 w/paddles & parachute @ :45-1:00
    50 EZ

    Total: 3600


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

    Another fairly empty pool! So glad I could swim rather than shop for food and cook.

    The results from the Sprint & Relay Festival are up:
    http://www.warrentonmasters.org/even...tival-results/

    I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

    I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
    Categories
    Swim Workouts
  8. Tuesday, Nov. 20

    by , November 20th, 2012 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

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

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


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

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  9. Meet Hangover, Mon., Nov. 18

    by , November 19th, 2012 at 06:30 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of rehab ex
    25-30 minutes of stretching/foam rolling

    Swim/SCY/Solo:
    2000 of slow mo drills & shooters


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

    I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.

    Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:

    Sat: 100 IM, 50 free, 100 fly
    Sun: 100 free, 50 back, 50 breast, 200 free

    I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
    Categories
    Swim Workouts
  10. SCM Meet Report, Sunday, Nov. 18

    by , November 18th, 2012 at 06:54 PM (The FAF AFAP Digest)
    The SCM Festival was festive! First off, I have to note that this may be the least rest I've ever had for a meet. I did a weight + sprint double on Tuesday and rested 3 days. My legs felt decidedly un-fresh. Plus, I swam all 5 events, no scratches, for the first time in years. I am extremely pleased with the results.

    50 breast, 38.2

    Fast start; good length UW. I had a bit of a glide into the turn which killed some momentum. But otherwise a solid swim for a fake evilstroker. This is the same time I did last year at BU fully tapered, though I've been training better this fall. Teen Fort, the family evilstroker, said my stroke was "ugly." Well, yes, I just power through it.


    200 mixed medley relay (160-199), 2:03.5, 1st (split request for 50 back, 30.6)

    I swam the backstroke leg on the relay and went 30.6. Coach Cheryl said I flat backed the start and I could feel that. And unaccustomed to SCM flags on backstroke, I had a slightly glidey turn and very glidey finish, should have taken an extra stroke. Teen Fort claimed I killed her "sexy relay start." I was expecting possibly a second slower, so was thrilled with this time! It's only .1 off my WR. Definitely faster than the 27.8 I swam at the Sprint Classic even with the glidey bits. I put in a split request, so if anything goes awry in Boston, I have a speedy time for the year. This was my best swim of the meet, for sure.

    This same relay time was #1 in the nation last year, so I think we'll stack up fairly well. Legs hurting after ... Spending 3/4 of the race UW does take a toll.


    100 breast, 1:24+

    This is my virgin 100 breast in SCM. It only took me 8 years of masters swimming to make the attempt. I may not have except that I had a third SCM meet this year. The race seemed to go pretty well until the last half length when my body suddenly felt paralytic and I limped to the wall. Speedo could tell from the stands I had nuthin at the end. Still, I am super happy with this time; it would have been FINA TT last year. I honestly thought I'd go my entry time of 1:27 based on my 1:29 in long course. At this juncture, my body was thinking it might be done having swum the usual 3 events. But onward. I had a fairly decent break before the next relay and had a cup of coffee. Teen Fort has not yet learned the wonders of coffee. I'm predicting college will change that.


    Mixed 200 free relay (160-199), 1:52+, 1st

    Coach Cheryl had us swim fastest to slowest, telling Teen Fort (who was reluctantly anchoring) that she "had her reasons." Certainly, it's easier to swim with clear water. This turned out to be a great race. Speedo led off with a blazing 25.1 -- proving that his extended taper was spot on. Teen Fort had to hold off a fast closing speedy guy. I wasn't sure she could do it, but she claimed the win for us by less than .1. I shocked myself by splitting a 27.8 with an ultra flat splatty start. I took an extra breath on the first 25 and my legs felt tiiiired, though Speedo confirmed I was, in fact, kicking hard. I did peek at the wall this time and felt like I had a very good turn and breakout. Psyched to swim this event tapered! I might have two chances at NE Champs.

    We should be in the mix on this relay too.


    400 medley relay (160-199), 4:42, 1st

    I'm not sure anyone was looking forward to this relay besides Teen Fort. Well, Speedo pretended to get fired up. I had guesttimated to Coach Cheryl a couple days ago that I would likely go a 1:13 split as the 5th event of the day. I took it out very cautiously, could not stay under as long as usual due to leg fatigue and clocked in at 1:12. It was just a workmanlike-workout effort. Teen Fort thought I was completely loafing. Ah, the conceit of youth. They don't understand the effect of 5 events on an unrested drop dead 50+ sprinter. Speedo had a blazing anchor leg (55) on the end, closely after having thrown down a 29 in the 50 back. It may have helped that the computers went completely on the fritz during the event preceeding the relay, causing a mini delay of meet.

    Complete failure to warm down after this event.


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

    All in all, it was an extremely good meet. My relay mates were awesome, I clocked some good times and had the requisite post meet beer and protein. It was fantastic to see our teammate Bob Hansen back in the pool competing. I am now really ready for a nap or vegetation. Legs are screaming, the couch is beckoning and I'm getting hungry again. I need to train hard next week, but tomorrow may have to be a recovery day in the pool.

    The Little Devil Roddin, who swam a beautiful 100 IM himself, reminded me that I really need to swim the 100 IM more. Yes, I do.

    Speedo went on a pub crawl Saturday and then swam lights out today. What does this say about beer and swimming?

    Teen Fort had a very good meet, especially after being sick for a week. She smoked me in the evil events, so can continue to mock my stroke. She woke up 5 minutes before we left the house after I had been up an hour. How does one wake up in 5 minutes?!

    Updated November 18th, 2012 at 10:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  11. It's On!, Friday, Nov. 16

    by , November 16th, 2012 at 07:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 fly drill @ 1:10
    8 x 25 shooters @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    6 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    Total: 1500

    ART, 30 Min


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

    I ended up taking yesterday off. Very busy at Lil Fort's school and then had a massage. Felt a bit sloggish today after massage + ART.

    We have 3 relays for the Sprint & Relay Festival on Sunday: 200 mixed medley, 200 mixed free, and 400 mixed medley!! Teen Fort used all her persuasive wiles, aided by Coach Cheryl, to coax former All American Robert Hansen out of his 4 year retirement. Along with a self described overtapered Speedo, we should be pretty speedy in the 160-199 age group. Judging by the times Coach Cheryl entered us at, she thinks we're all in great condition and fully tapered. I also think it's fantastic that my team will have two 240-279 year old relays!

    In light of this development, I am scratching the 100 fly. I would only have a nanosecond of rest and swimming it would suppress enjoyment of the "Festival." I prefer to be festive. I checked the NE Champs schedule and I can easily swim it on Saturday instead of 50 fly and have ample rest after my first 2 events. I asked Coach Charlie, the amazing meet director, to switch me to 50 breast. Haven't heard yet and he's very busy getting the relays entered. Either way is fine.

    This could be the only chance that I have to swim relays with Teen Fort before she leaves for college. Between high school swimming and winter and spring rowing, she will be busy. I think our Zones meet will conflict with out of town regattas, though I'm not positive.

    On anther note, I am deliriously happy to have dinner reservations for Thanksgiving. This is my least favorite holiday and the typical fare is just plain nasty.

    Updated November 16th, 2012 at 07:29 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed., Nov. 14

    by , November 14th, 2012 at 08:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 DPK back shooters w/fins @ :40
    50 EZ
    10 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    4 x 100 drills @ 2:00
    50 EZ
    5 x 50 breast drill (1 pull, 1 dolphin, 1 ship kick)
    50 EZ
    5 x 50 free smooth
    50 EZ

    Total: 2250


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

    Just a super boring recovery workout. Gah, I really find these hard to get through. This feeling does not bode well for upcoming taper ...

    Body feels fatigued from training. I hope a couple days rest will mean that I don't suck on Sunday. Teen Fort will be swimming too. She's most jazzed about relays, but we still need another fast dude besides Speedo for mixed relays. No psych sheet yet. But last I checked there were only 128 people entered with tomorrow as the deadline.
    Categories
    Swim Workouts
  13. Tuesday, Nov. 13

    by , November 13th, 2012 at 07:58 PM (The FAF AFAP Digest)
    Drylands, 45 min

    rehab ex, 15 min
    explosive leg press, 150 x 3 x 10
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 2 x 100
    yoga ball twist on cable machine, 30 x 1 x 15 each side
    captains chair leg raises, 3 x 20


    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

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

    4 x 20 in & outs with race pace turn @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    1 x 50 free w/fins @ 100 pace, 24 low
    150 EZ

    1 x broken 100 fly w/fins @ 100 pace
    -- break 15 @ 25
    -- went 49
    200 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 highs

    10 x 25 shooter w/fins @ :40
    100 EZ

    Total: 2680


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


    Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

    I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

    I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.
  14. Monday, Nov. 12

    by , November 12th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

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

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

    2 x (25 AFAP free from a dive + 25 EZ)
    -- 12s
    50 EZ

    4 x 25 in & outs with race pace turn @ 1:00
    100 EZ

    2 x (8 x 25 @ 100 pace @ :45)
    R1 = fly
    R2 = 2 x 100 IM order
    100 EZ after each round

    8 x 25 w/parachute & fins @ 1:00
    4 breast, 4 back
    50 EZ

    Total: 3000


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

    I took Saturday off as usual. Sunday I was supposed to hit the gym. But I decided to go to the new Bond movie instead. Still did 45 minutes of stretching and RC exercises. I kinda thought I would feel great in the water after taking 2 days off. But my legs felt pretty leaden.

    Signed up for the SCM meet on Sunday (100 fly/100 breast/100 free). The next few weekends are going to be really busy ... All star soccer tournament for Lil Fort and my meet this weekend, then Thanksgiving with Fort Son home from Dartmouth for 6 weeks, then XC Nationals with Lil Fort in South Carolina and then NE Champs in Boston. I also made an appt for PRP on the elbow right after I return from Boston.

    And I am apparently not in the cool crowd because I haven't made my reservation for Indy yet! Is the meet hotel the Marriot again?
    Categories
    Swim Workouts
  15. Friday, Nov. 9

    by , November 9th, 2012 at 04:55 PM (The FAF AFAP Digest)
    Swim/SCY with Speedo:

    Warm up:

    15 min social hottub chat
    600 various
    8 x 25 shooters @ :40
    2 x 50 fly drill

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    125 EZ social kick

    1 x 50 AFAP from a push
    -- Pete, back, 27 flat
    -- me, breast w/fins, 27 mid
    200 social kick

    1 x 100 AFAP fly w/fins
    -- Pete: sat and watched, solidifying his spot as a wimpier sprinter than moi
    -- me, 53 mid, fast for me!, quads were burning after
    150 social kick
    225 EZ solo
    -- Pete left

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 3 free, 10 highs
    -- 3 breast, 14s

    8 x 25 backstroke w/parachute @ 1:00
    4 x 25 breast w/parachute @ 1:00

    200 EZ

    Total: 3050


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

    With today's workout, I've logged 7 swims in 8 days, making up for the sickness absence. I was pretty pleased with the times today given that I've been working pretty hard all week and did a solid speed/power workout yesterday. I slept great all week, which helps. I'm taking the weekend off from swimming!

    Jim and I have a gridge on this year in the SCY 100 fly, so I will be doing more 100 flys for time. Anyone else up for gridges? I know James always is.

    I went to sign up for the Nov. 18 sprint/relay meet, but online sign up is down. I'm going to enter 100 fly/100 breast/100 free (50 split). I'm entering the last event in case we can't get any relays together.

    For NE Champs, with 3 of the 100s out of the way, I'm going to focus on 50s and enter:
    Sat: 100 IM, 50 free, 200 back (50 split), 50 fly
    Sun: 100 free (cruisey), 50 back, 50 breast, 200 free (50 split)
    I will likely scratch one event each day. I haven't swum the 100 free since April 2009, so I'd like to pop one in. I don't like it much because it's difficult to sustain my straight arm super fast turnover for a 100.

    I think I'll also swim in the MD swim series meet in Annapolis on Jan. 20 and swim a couple off events. The pool is supposed to be fairly decent.
    Categories
    Swim Workouts
  16. Thursday, Nov. 8

    by , November 8th, 2012 at 05:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    10 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Picked and modified a set from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=277433#post277433"]U.S. Masters Swimming Discussion Forums[/ame]

    2 x (11 x progressive 50 w/fins) @ 1:30
    1-2 = burst + cruise
    3 = 25 AFAP + 25 EZ
    4 = EZ
    5 = 100 pace
    6-7 = EZ
    8 = AFAP
    9-11 = EZ

    R1 = swim (25 free: 10 high, 50 back: 24 high, 50 fly: 23 mid
    R2 = kick (25 shooter = 9, 50 dolphin kick w/board = 26 low, 50 double shooter = 21 low

    6 x 40 w/bungee cord & fins @ 2:00
    -- swim until taut and then strong strokes/kicks for :30 and zip back
    -- 2 breast, 2 back, 2 back kick
    50 EZ

    4 x 40 w/bungee cord & fins @ 1:15
    -- SDK UW on back until cord is taut and then 12 fast kicks UW & zip back

    100 EZ

    Total: 3050


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

    I need to get myself entered in our Nov. 18 SCM meet. https://www.clubassistant.com/club/m...1481&smid=4182. I think I will only swim the 100 fly and 100 breast. Pete and I were discussing possible relays yesterday, but we need another GMUP male. Teen Fort has been tasked with trying to persuade Bob Hansen or Brad Gandee tonight. I was perfectly happy with a mixed 200 free and 200 medley. She wants to do the 400 medley at the end of the meet as well. No way do I want to swim the 100 fly as my 5th event that day!


    LCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php

    With my two #3 rankings in the 50 and 100 evil, I fear freestyle may be my worst stroke. heehee

    Updated November 8th, 2012 at 09:05 PM by The Fortress

    Categories
    Uncategorized
  17. Wed., Nov. 7

    by , November 7th, 2012 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    2 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00

    400 social kick

    4 x (4 x 25 shooters w/fins) @ :40
    1 = DPK
    2 = burst + cruise
    3 = EZ
    4 = fast
    -- Tough interval for this set with the fast ones. I kicked on top of the water for a couple of the EZ ones.

    300 social kick
    hot tubbing
    chatting with Wally

    2 x (4 x 50) @ 1:00
    1 = fly drill
    2 = back
    3 = breast
    4 = free

    50 EZ

    Total: 2650


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

    Did a mostly recovery workout today. I was feeling kinda tired, maybe from the 3 x drylands in 5 days. Hopefully, I'll be able to bring some heat tomorrow.

    I'm pining for a black Arena suit for nationals next year. Why doesn't Arena make black?!
    Categories
    Swim Workouts
  18. Tuesday, Nov. 6

    by , November 6th, 2012 at 04:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/
  19. Monday, Nov. 5

    by , November 5th, 2012 at 06:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 50 fly drills @ 1:00-1:10
    8 x 25 shooters w/fins @ :35
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    Did a Salo modified set from Workout #1 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=21584"]U.S. Masters Swimming Discussion Forums[/ame]. I realize I gave myself easier intervals ...

    5 x (50 + 50 + [4 x 25] + 50) w/fins
    1st 50 = smooth backstroke @ 1:00
    2nd 50 = burst dolphin kick + cruise @ 1:30
    25s = AFAP, broken for :15, total time 3:00
    3rd 50 = EZ @ 1:30
    1 = fly, :46
    2 = backstroke kick (only under 15m), :49
    3 = breast, :58
    4 = IM, :49-50 flat
    5 = breast, :58

    100 EZ

    5 x 50 swim w/parachute @ 1:30

    100 EZ

    Total: 3600


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

    I really like the Salo set, though it was painful with not much recovery. That's my LP workout for the week. :-) I feel like I have lost some hypoxic conditioning. It was a struggle to stay under on fly and back. Next recovery workout I'm doing a good 30 minutes of hypoxic work. For some reason, 30 minutes sticks in my head as what Eddie Reese recommends to quickly boost CO2 tolerance.

    Of interest to me, as my chiro uses kinesiotape:
    http://www.swimmingscience.net/2012/...ength-and.html

    More on compression garments & recovery:
    http://www.swimmingscience.net/2012/...-recovery.html
    Categories
    Swim Workouts
  20. Sat & Sun, Nov. 3-4

    by , November 4th, 2012 at 08:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 10
    long arm crunches, 3 x 50
    captains chair leg raises, 2 x 20
    back extensions w/ 25 lb plate, 2 x 15
    flutter kicks on bosu, 100
    lower back machine, 130 x 3 x 15

    Bike, 45 min


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


    Sunday:

    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    3 x (5 x 50 w/fins, broken :10 @ 25) @ 1:30
    1 = fly @ 100 pace
    2 = back @ 100 pace
    3 = breast @ 100 pace
    4 = free @ 100 pace
    5 = EZ
    -- I was not warmed up enough on the first round.

    100 EZ

    5 x (25 AFAP shooter w/fins + 75 EZ

    IG: 10 x 50 free w/paddles @ :50
    100 EZ

    10 x 25 w/parachute @ 1:00
    -- 4 free w/paddles, 6 breast, 2 dolphin kick w/board

    100 EZ

    Total: 3400


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


    Feeling much better now!

    I couldn't bear another kickboard workout yesterday, so I went to the gym. I actually forgot that I had done drylands the day before, so inadvertently did two sessions in a row. There didn't seem to be any adverse effects. I am still wondering how TG does drylands 7 days in a row though!

    Ventured to the pool today for my first real workout in, like, 2 weeks. Ew. I felt pretty awful in the water and out of shape. And it was also terribly crowded, as expected. I was lucky to have half a lane the whole time. I admit to abruptly taking off and ignoring a noodler who wanted to join the lane.

    Rushed from the pool to the river to watch Teen Fort row in the Head of the Occoquan. This was an open race where anyone could compete. Teen Fort was rowing in a mixed double scull with Fort Son's best friend, who was home from college on fall break. Neither of them had been on the water much
    since the summer, but they gamely manned up for a 5K and finished 4th. Pretty good, since they were definitely the only lightweight scullers. I'm proud of Teen Fort. This fall she's done her first open water race, her first masters meet and her first sculling race/5K.

    Interesting article in the NYT about two sisters (10, 12) who compete in marathons, triathlons and have $5500 bikes. The consensus seems to be that there is no consensus about whether the heavy training is bad or good. Interestingly, many of the fastest runners in the country about that age seem to be from Texas.http://www.nytimes.com/2012/11/04/sp...anted=all&_r=0

    And best wishes to Chowmi for a speedy recovery from gall bladder surgery!!!

    Updated November 4th, 2012 at 08:45 PM by The Fortress

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