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http://www.usms.org/people/038W8
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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Sunday at Mason, March 31

    by , March 31st, 2013 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooter w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    1 x 50 AFAP double shooter w/fins, 21 high
    150 EZ
    1 x 50 AFAP breast w/fins, 27 high-28 flat
    150 EZ

    Tried a set from workout #6 of the HIT forum, felt pretty dreadful:
    http://forums.usms.org/showthread.ph...k-14-April-1-7
    6 x 75 IMs @ 100 pace + 75 EZ @ 4:00
    1 = 50 fly + 25 back, break :10
    2 = 25 fly + 50 back, break :10
    3 = 50 back + 25 breast, break :10
    4 = 25 back + 50 breast, break :10
    5 = 50 breast + 25 free, break :10
    6 = 25 breast + 50 free, break :10

    50 EZ
    5 x 50 scull w/agility paddles @ :25 RI
    100 EZ

    4 x 25 AFAP flutter kick w/fins @ :30
    -- tried to hold 12s
    -- was supposed to do more of these, but was cramping so desisted

    50 EZ
    5 x 50 smooth free w/agility paddles, work UWs @ 1:00
    50 EZ

    Total: 3550


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

    Got home safe and sound. But it was a long trip and I didn't get to sleep until after 2:00 am. Was pretty tired today. It is blissful swimming at Mason on the weekend though -- virtually empty.

    My 100 conditioning definitely took another hit on vacation. The 75s were hard. I contemplated just bagging any further work on 100s, but I'll probably keep plugging away with what time is left just because they will likely help my long course 50s in June. My current plan is 2 1/2 weeks hard (including today), rest 4 days for Zones, bump it up 4 days after Zones and then taper for two weeks for Indy.

    What are peoples thoughts on this: Do weights help more for long course or short course?



    Categories
    Swim Workouts
  2. Friday, March 29

    by , March 29th, 2013 at 08:28 PM (The FAF AFAP Digest)
    Short swim @ wall less hotel pool:

    600 EZ
    200 scull
    10 x 50 w/agility paddles
    -- 5 free, 5 evil
    50 EZ
    6 x 25 AFAP + 25 EZ
    50 EZ
    8 x 25 w/chute & paddles
    50 EZ


    ---------------------------------------

    Swim fail! I drove out to the LCM pool in Bridgeport, chauffeured by our family friend who wanted to run on the nearby track. But the pool was closed for a water polo match later that night. Typical of Barbadian think, they thought it was easier to not even bother opening the pool. I was pretty disappointed by this as I think it made a planned sideways week into a backward week. My 100s are doomed to subpar status. Ah well, the vacation has been fabulous and well worth it. One harrowing thing today though. We literally saw a man drown right in front of our eyes on our beach. The surf wasn't as rough as usual, but he seemed to get caught in a rip current. The lifeguard got out to him when he heard the cry for help, but he couldn't be resuscitated when they finally got to shore. Scary to witness. The girls decided the pools were a better option the rest of the day.

    I was pretty sore today from the drylands (some of which I hadnt done in ages) and the wave bashing. But I should be able to rock and roll on Sunday.
    Categories
    Swim Workouts
  3. Ouch! Thursday, March 28

    by , March 28th, 2013 at 06:38 PM (The FAF AFAP Digest)
    Drylands in Primitive Gym:

    low row, 80 x 4 x 8
    leg extensions, 60 x 4 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    goblet squats, 45 x 3 x 12
    Lunges w/20 lb DBs, 2 x 15
    Seated twisters w/25 lb DB, 3 x 25
    long arm crunches, 2 x 50
    Crunches on you ball w/feet on wall, 3 x 15
    alternating hammers w/15 lb DBs, 3 x 25
    RC/scapular, 10 m


    Swim:

    1000 EZ in hotel pool


    -----------------------------------


    Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs.

    One more day in paradise!

    Updated March 28th, 2013 at 06:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Wed, March 27

    by , March 27th, 2013 at 01:59 PM (The FAF AFAP Digest)
    Ellipse, 45 min
    RC 5 min

    Body surfing, cliff jumping, 1.5 hours

    Swim @ 20-25 yard hotel pool

    300 EZ
    6 x 25 burst + cruise
    75 EZ
    10 x 25 AFAP + 25 EZ
    25 EZ
    10 x 25 w/parachute
    50 EZ


    ----------------------------------

    I felt tired in the hotel pool after my morning fun. I don't have the patience to really do much there either. I may get to the LCM pool one more time, but driving in Barbados is NOT for me! Headed back for round two in the ocean soon.
  5. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25


    swim @ hotel pool


    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ


    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


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

    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 06:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. 7 Swims in a Row! Friday, March 22

    by , March 22nd, 2013 at 07:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    4 x (100 backstroke kick w/fins, break :10 @ 25 + 100 EZ)
    -- UW 15-20 m each length
    -- @ somewhere between 100 & 200 pace

    5 x 25: dive off side with parachute + 10 fast dolphin kicks & cruise back
    5 x 25: dive off side (no chute) + 10 fast dolphin kicks & cruise back
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- freestyle flip simulation dolphin kicking (rolling from right side to belly)
    100 EZ

    5 x (25 AFAP breast w/fins @ :30 + 25 EZ @ 1:00)
    -- 13s
    100 EZ

    8 x 50:
    odds = scull various w/agility paddles @ 1:15
    evens = free (no paddles), work EVF @ 1:00
    50 EZ

    Total: 3500


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

    Whew, I was tired today after killing it all week in practice. Normally, I would have done a recovery workout, but I opted to work on technique and raw speed since I'm leaving for Barbados tomorrow am. I had planned on going to the gym tonight, but don't have time. I'll probably hit the gym more than usual in Barbados anyway since our hotel has a nice one. I hope I can find the long course pool. It is supposed to be fairly near where I'm staying.

    Off to finish packing! Ready for some sun!
    Categories
    Swim Workouts
  7. Thursday, March 21

    by , March 21st, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Main sets:

    1 x 100 AFAP backstroke kick, 52 flat (cramped a bit)
    300 EZ

    Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. http://forums.usms.org/showthread.ph...12-March-18-24. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time.

    40 x 50 w/fins:
    9 x through, no breaks:
    50 fast @ 100 pace @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat
    So, for example, after the 5th fast 50, you will do 5 x 50 EZ

    -- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones.

    4 x 50 scull w/agility paddles @ :15 RI

    2 x (25 AFAP w/fins + 75 EZ)
    free = 10
    breast = 13 (really cramped on this so desisted on the AFAP efforts)
    100 EZ

    Total: 4400

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

    Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it.

    My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast.

    Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?

    Updated March 21st, 2013 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  8. Wed., March 20

    by , March 20th, 2013 at 04:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

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

    Main Sets:

    3 x through w/fins:
    100 AFAP stroke, broken for :15 @ 25s
    200 EZ
    100 AFAP kick
    200 EZ

    Did:
    back (47), back kick (52 high)
    fly (47), flutter kick w/board (59 flat)
    breast (55), back kick (54, fighting cramps)

    10 x 25 w/parachute @ 1:00
    2 back kick w/med ball overhead
    2 breast w/agility paddles
    3 free w/agility paddles
    3 back w/agility paddles
    50 EZ

    8 x 50 smooth free @ 1:00
    100 scull
    50 EZ

    Total: 3700


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

    The pool was lovely and empty today. But the parking lot was another story. I had to walk over half mile to get to the pool. I will have to budget time for parking there during the week.

    Did another 100 focus set and it wasn't as dreadful as the last one. I am frustrated by not being able to stay UW as long as usual. I wish my fly was such that I could breath every stroke above water and stay under longer, but that is not to be. I guess I just keep working on the hypoxic element until nationals. I need to sign up! Not sure what to put as my 6th event ...

    Edit: entered (used times from this year for 50s and most recent times for the 100s)
    50 back, 27.80
    50 breast, 33.58
    50 fly, 26.86
    100 IM: 1:04.25 (6th event)
    100 back: 1:02.61
    50 free: 25.21

    I would have put breaststroke as my 6th event, but I'd rather do two events the first day of the meet. Hopefully, the 6th event won't get dropped. But I may sign up for 100 IM at Zones as a back up.

    Updated March 20th, 2013 at 04:58 PM by The Fortress

    Categories
    Swim Workouts
  9. Tuesday, March 18

    by , March 19th, 2013 at 06:47 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    straight single arm pulldown on cable machine, 30-35 x 2 x 15
    straight leg hip flexion, 30 x 2 x 12 each leg
    bicep curls, 30 x 3 x 12
    power wheel roll outs, 2 x 15
    russian twists w/25 lb plate, 25
    lower back machine, 120 x 2 x 15
    med ball slams, 10
    knee tuck jumps, 10
    extreme angle iso squat w/20 lb kettleball, 5:00
    leg abductor, 130 x 3 x 6
    5 min foam rolling
    ?

    Swim/SCY/Solo:

    600 various
    8 x 50 @ :10 RI
    odds = scull
    evens = caterpillar fly drill
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x through with agility paddles & fins:
    100 smooth free or back @ 1:45
    50 EZ kick @ :45
    50 EZ

    Total: 1950


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

    Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info.

    On the upside, vacation in 4 days!!!
  10. Sunday & Monday, March

    by , March 18th, 2013 at 05:38 PM (The FAF AFAP Digest)
    Sunday Swim/SCY/Solo @ Mason:

    600 various
    5 x 50 scull various @ :10 RI
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 free no breather w/fins & agility paddles @ :35-:40
    50 EZ
    6 x 100 @ 1:45
    -- smooth 50 free + 50 back
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2600


    Monday Swim/SCY/Solo @ Mason

    Warm up/Transition:


    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main set:

    This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24

    6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00

    #1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75
    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    1 = fly, 50 (felt like death)
    2 = dolphin kick w/board (out in 26 flat, didn't even look at final time)
    3 = breast, 56
    4 = backstroke kick, 15 m UW, 47
    5 = backstroke, 15 m UW, 45
    6 = IM, 48

    Total: 3650


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

    I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous.

    Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future.

    WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records

    Updated March 18th, 2013 at 05:46 PM by The Fortress

    Categories
    Swim Workouts
  11. Albatross SCM Meet Report, March 16

    by , March 17th, 2013 at 11:10 AM (The FAF AFAP Digest)
    Jimby, Teen Fort and I journeyed to MD for the annual Albatross SCM meet yesterday. This is my 7th year in a row competing in this meet, and I still love it. I swam better than expected on what is very short rest for me. I just lifted last Saturday.

    50 back, 30.65

    I debuted my new start and felt like I had a fantastic one --- the best part of the race. Had a solid turn and took 16-17 kicks on the second 25. I was told I was perilously close to the 15 m mark. But then my body completely shut down the last 10 meters and I staggered to the wall. It was a close race with the speedy Susan Williams who almost tracked me down at the finish. I surely would have been under my WR of 30.58 with a better last 10 meters. I was a little freaked out by the fade; that has never happened to me before in a 50 back. At first I thought it was just the lack of sprint conditioning from the prolonged Feb. malaise. But I also wonder if the lack of hypoxic training and double shooters played a role. I was UW the full 30 meters and maybe that took a toll. That's what Teen Fort thought. In any event, I was obviously very very pleased with the time.


    50 breast, 37.5? DQ

    I was not recovered for this event with only 30 minutes rest after the 50 back. But I had to give Teen Fort the pleasure of whooping her mommy. I did beat her to the 15 m mark on the start, which was all I was going for. :-) I had major glides at the turn and finish, probably should have short stroked them. I was DQ'd for a one handed touch on the turn. I thought I got my finger tips on the wall before pulling back my left arm to turn, but the official thought otherwise. No big deal. It was a very solid time for me with those glides, but I'll hopefully swim it again before the end of the year.


    50 fly, 29.25, WR:

    I had almost two hours of rest before my 50 fly, which I was very happy about. The final heat of the 50 fly was the fastest I've ever participated in with Erika Braun, Ruth Jones, Susan Williams and Margaret Conze. As Margaret said before the race, it was going to be "a scramble to the finish." We were all under :30. I had a great start. The race went technically well except that I took a breath at the flags with 2 strokes to go. I'm sure I didn't really need that breath, but maybe it helped me spot the wall. The only thing I did differently from the last time I swam this race (tapered 29.5 at this meet last year) was that I spent more time UW on the second 25 with an extra 3-4 kicks. Jim said the whole race looked strong, especially my second 25. My time didn't show up on the electronic timing board and, even thought the timers had me at 29.2, I didn't get excited About the WR until I saw the official time sheet. 41 year old Erika Braun also set a world record in my heat with a 28.1. She was on fire at this meet with a WR in the 50 free as well. Take home lesson for me: it's worth concentrating on more dolphin kicks off the turn on the 50 fly and 50 free.


    50 free, NS

    This was about 25 minutes after the 50 fly. I passed. No desire to do another race and was all tuckered out.


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

    It was a super well run and fun meet as usual. Jimby swam very well despite being "gravely ill." (He actually really is a bit sick this time.) Teen Fort swam well. It was great to see all my PV buddies. I plan on going to Mason for a recovery swim later today.

    Updated March 17th, 2013 at 11:22 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. Wed. March 13

    by , March 13th, 2013 at 08:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    600 various
    6 x 50 scull
    -- 3 w/agility paddles, 3 w/o
    50 EZ
    8 x 25 shooters w/fins
    100 EZ
    1 x 50 burst + cruise
    1 x 25 AFAP from blocks at top, 13 (14 kicks) + 125 EZ
    5 x 50 smooth back w/agility paddles
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2000


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

    Just an easy swim, resting a bit for Albatross. I had a massage late yesterday. Ouch! My quads were sore; I guess I have been working them. Felt a bit sluggish in the water, but that's to be expected.
    Categories
    Swim Workouts
  13. Tech Suit Workout, Tuesday, March 12

    by , March 12th, 2013 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    10 x 25 shooters w/fins @ :40-:45
    100 EZ

    Main Sets:

    4 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 50 burst fast hands + cruise @ 1:00
    75 EZ

    1 x burst + cruise SDK from backstroke start (14 kicks to 15m) + 75 EZ

    5 x (25 AFAP + 125 EZ)
    1-3 backstroke from blocks on top (12 high-13 low)
    4 = free w/fins (10)
    5 = free from a dive (11 high-12 flat)

    1 x 50 AFAP breast w/fins (26 high-26 flat)
    -- was UW much longer with tech suit
    100 EZ

    5 x 50 DPS/EVF free w/agility paddles
    100 EZ

    Total: 2800


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

    I remembered to stuff an old tech suit in my swim bag today. Found one with a hole in the top layer on the butt. I remember snagging the suit right outta the box. It was pretty tight today, not all that comfortable to wear for an entire practice. (Or I am getting fat in my dotage.) I mostly wanted to practice backstroke starts with it. I'm still working on that checkpoint from going so deep. Before when I landed flatter, it was more of a straight shot to the 15 m mark. Going into cruise mode from now until the meet. I may take an extra day off.

    I spoke with a doc friend today. He was saying that the flu this year is not as acute in the initial phase but is lasting much longer, sometimes 4-5 weeks. I can tell I'm still not 100% with lingering congestion and cough and heart rate still elevated. Just my luck to get the super long term flu after years of successfully avoiding it. At least I'm immune from here on out!

    Swim after you exercise: http://www.swimmingscience.net/2013/...ng-alters.html
    Categories
    Swim Workouts
  14. Cool Pool, Monday, March 11

    by , March 11th, 2013 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason

    600 various
    4 x 50 scull @ :15 RI
    4 x 50 caterpillar fly drill @ :15 RI
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins 2 :45
    100 EZ
    4 x 100 free w/agility paddles @ 1:45
    50 EZ
    1 x 50 burst + cruise
    2 x 25 AFAP back from blocks + 125 EZ (13s)
    4 x 20 in & outs, fast flip turn @ 1:00
    50 EZ
    4 x 50 scull various
    50 EZ

    Total: 2700


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

    Traveled to Mason today. I was tired (slept horribly) and sore from weights, so did a mostly recovery workout with a couple backstroke starts. 15 kicks to 15 m in a drag suit again. I may wear a ratty old kneeskin the next couple swims to see if 14 kicks is the right number for a race.

    BUT it was lovely and soothing to swim in a pool at 79-80 degrees instead of the usual 83-84. Ahhhh .... I posted a pic on FB of the poop-free, kid-free pool.
    Categories
    Swim Workouts
  15. Mia Hamm Rage, Sunday, March 10

    by , March 10th, 2013 at 09:57 PM (The FAF AFAP Digest)
    This is almost too unbelievable to write. I got to the pool today and it was closed due to a kid throwing up in the pool. I was beyond furious. I sat down right there and wrote a long letter to the AD. This is 3 times in 10 days that I've been there. I hope I'm not the only person complaining. I had arrived when the lifeguard class was supposed to end (late afternoon), so I had no time to get to OakMarr for a workout before it closed. I called Mr. Fort to rant and he accused me of having a "Mia Hamm rage." Apparently, she was viciously competitive with a wicked temper.

    I had no choice but to attempt a short workout at the gym pool. When I arrived, half the lanes were taken by kids. I had to share a lane with a kid who was swimming with dad timing. The problem was he didn't seem to understand the concept of splitting lanes. I asked him 3x to stay on his side. Once, I almost slammed into him head on doing free. I asked his dad to keep him on his side. The fourth time I just ran right over him. I am in the running for the Kid Hater Of The Year nomination.

    I've been going to SpringHill all these years because I can usually get my own lane between 1-3 and it's deep. But I'm completely fed up. Tomorrow, I'm going to Mason and sign up for their Aquatic Center on a monthly basis. They're open from 12-2 for lap swimming. I hope it won't be too crowded; it hasn't been overly bad in the past when I've gone at that time. It will mean almost an hour of commuting and a more expensive pool, but I don't care anymore. I just can't take the kids and closures. I can try SpringHill after a weight workout or something. I feel like the guy from Network who shouts, "I'm mad as hell and I'm not going to take it anymore."

    I hope this doesn't happen in Pittsburgh. The neighborhood high school is finishing a brand new pool (what a concept, a high school actually having a pool) and I was hoping to swim there. From what I can tell on the website, Trees Pool at U of Pitt isn't open to the public. Maybe Water Rat knows.

    So, a very frustrating day and more lost training. At this point, I just don't care about my SCY times. I will be racing for fun. There's 6 1/2 weeks until Nationals. I can't go super hard for that long. On Allen Stark's advice, I'm going to take it EZ the next 5 days before Albatross and then settle in for the last 4 1/2 weeks of hard training, which will take me to April 17, a few days before Zones, to start tapering. Even if I have nothing much to taper from, I will still taper to at least have fresh legs and sharp 50s. The 100s will be what they will be. My only events for Zones will be 100 free and 100 fly and relays. I was going to cruise a 200 back, channeling chowmi, but I see it's right before 100 fly. No go.

    Here's what I got in at the hot shallow gym pool bubbling over with kids:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 torque drill w/agility paddles
    50 EZ
    10 x 25
    odds = free @ 100 pace @ :30
    evens = EZ @ :45
    50 EZ
    5 x (25 AFAP + 75 EZ)
    -- 5 free, 2 evil
    -- ran over kid
    -- interval done around noodlers
    4 x 50 scull w/agility paddles
    100 EZ

    Total: 2150 m
    Categories
    Swim Workouts
  16. Sat. Double, March 9

    by , March 9th, 2013 at 06:12 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 10 min
    wrist curls, 40 x 3 x 12
    explosive pullovers, 90 x 3 x 12
    russian twists on incline bench w/25 lb weight, 25 x 3 x 25
    overhead squats, 45-50-55 x 8
    rear delt flys, 70 x 3 x 15
    hanging leg raises, 15 -- my elbow didn't hurt during these, cut did after. i like these for strengthening the forearms as well as the abs, but they might be permanently off the agenda for me (like pullups & deadlifts)
    explosive leg press, 195 x 3 x 15
    cable twist w/yoga ball, 45 x 2 x 12 each side
    power wheel roll outs, 2 x 15
    power wheel pike ups, 15
    long arm crunches, 3 x 50

    -- The lower outside part of my left knee has been barking at me slightly, so I skipped plyos.


    Swim/SCY/Solo:

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins
    50 EZ

    Main Sets:

    Did an aerobic set from Workout #4 on the HIT forum, using the fastest interval:

    w/fins: (fast = 100 pace)
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    1 x 25 fast free @ :30

    100 EZ

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

    Total: 2500


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

    Decided to take yesterday off after 7 days in a row. Mr. Fort says he feels sorry for us sprinters having to rest. He takes 1-2 days off a year. I meant to only do a short EZ swim, but the pool was -- shockingly! -- uncrowded for a Saturday afternoon and I had my own lane. Did a quick aerobic set. I am in the abysmal aerobic condition. :-)

    I think I'm going to go to Indy, but not with the highest of expectations. Teen Fort really wants to go and we may not have another chance to go together since she leaves for college (we don't know where) soon. I will have expectations in check as I'm sure my spring break will take another chunk out of my training.

    The psych sheets for Albatross are up. I just glanced at them but saw a couple female NR holders had traveled here for the meet. I also saw that, ack, Teen Fort and I are seeded first and second in the 50 breast. I thought I'd be further down. Ah well, that will help her go fast.

    FINA TT rankings for 2012 SCM are out: http://www.fina.org/H2O/index.php?op...per&Itemid=636. I was most happy to get #1 in 50 free -- a surprise! And I really love being faster than the #1 times in 50 back & 50 fly for the 45-49 age group. :-) Very proud of Jimby for grabbing the #1 spot in the 200 free.

    Updated March 9th, 2013 at 07:35 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Thursday, March 7

    by , March 7th, 2013 at 10:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    200 scull w/agility paddles
    6 x 25 shooters w/fins
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    3 x (25 AFAP + 75 EZ)
    -- backstroke from blocks on the top (no rolling start), 13ish
    -- i went a 13.0 at the sprint classic with my old start
    -- i need one kick less to get to the 15 m with this start so may need to watch it at next weekend's meet

    100 EZ

    LP set (1:3 work/rest ratio)
    4 x through:
    2 x 50 AFAP w/fins @ 2:00
    1 x 50 EZ @ 2:00

    R1 = fly (23, 24 low), R2 = back (24, 24), R3 = breast (28 high, 29), R4 = dolphin kick w/board (26, 27)

    300 EZ

    8 x 50 free smooth w/agility paddles @ 1:00
    50 EZ

    Total: 3000


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

    I was more tired today than I thought I would be. Maybe it's because I've actually managed to workout 7 days in a row. Still, I persisted in trying to do a lactate production set. My legs were toast by #4 and jelly on #8. I have a hard time shortening the interval on AFAP efforts where I'm UW or not breathing, so I settled on 2:00. Even then, doing a second 1 breath 50 fly was hard. But it doesn't seem right to breath more on AFAP efforts. You want to simulate race conditions.
    Categories
    Swim Workouts
  18. Crying Wolf, Wed., March 6

    by , March 6th, 2013 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCM @ Nasty Gym Pool:

    Warm up:

    600 various
    5 x 50 scull various @ :10 RI
    5 x 50 torque drill w/paddles @ :15 RI
    50 EZ

    Main Sets:

    3 x (15 x 50 w/fins) done as:
    5 x 50 burst + cruise @ 1:15
    1 x 50 EZ
    5 x 25 @ 100 pace w/agility paddles + 25 EZ @ 1:15
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ

    R1 = breast (50 = 31)
    R2 = dolphin kick and fly (50 = 25 high)
    R3 = backstroke kick and free (50 = backstroke kick on surface, 27)
    EZ = all backstroke kick on surface so my face was out of the hot water

    5 x 50 smooth DPS backstroke w/agility paddles
    50 EZ

    Total: 3600 meters


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

    Metro DC beyond is ridiculous. Once again predictions of a major winter storm (8-10 inches) and preemptive closing of schools. What we got was two inches of slushy snow, clear roads and some rain. I called the rec center in the am to make sure it was open and planned to stay open. According to the front desk, it was all systems go. I arrived at 12:30 -- closed. Having grown up in MN, I can't help but think this crying wolf and shutdowns at a mere hint of snow is absurd. I think I got maybe one snow day a year with real snow growing up. I had planned a different workout, but had to revise when my only recourse was the hot, shallow, hyper cholorinated gym pool. At least I got something worthwhile in. I'm hoping to get in a lactate tolerance set tomorrow.

    I am very much in love with my small agility paddles. I haven't detected any shoulder strain from them. I tried using them for fly for the first time and it didn't feel too weird.
    Categories
    Swim Workouts
  19. Narrow Escape, Tues., March 5

    by , March 5th, 2013 at 05:23 PM (The FAF AFAP Digest)
    Dryland:

    RC/scap ex, 15 min
    explosive leg press, 195 x 3 x 12
    fast free punch on cable machine, 40 x 3 x 30
    straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
    skull crusher, 50 x 3 x 8
    extreme angle iso squat w/20 lb kettleball, 5:00
    knee tuck jumps, 10
    standing long jumps, 10
    med ball slams, 10
    flutter kicks on bosu,100
    Captains chair leg raises, 2 x 20
    power wheel roll outs, 15
    power wheel pike ups, 15

    Recovery Swim:


    600 various
    8 x 50 w/agility paddles @ :15 RI
    -- 25 scull + 25 alternate free and back
    50 EZ
    8 x 25 back shooters w/MF @ :40
    25 EZ w/board @ :40
    8 x 25 back shooters w/MF @ :35
    25 EZ kick w/board @ :40
    8 x 25 belly shooters w/MF @ :40
    25 EZ kick w/board @ :40
    8 x 25 right side shooters w/MF @ :40
    25 EZ kick w/board
    100 EZ

    Total: 2050

    ----------------------------------------------

    I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.

    We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.

    I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
  20. Non Sideways, Mon., March 4

    by , March 4th, 2013 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters /fins @ :40
    50 EZ
    4 x 50 free @ 200 pace @ 1:00
    50 EZ

    Main Sets:

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

    1 x 100 fast back w/fins @ 90-95%
    -- 54 high
    -- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
    -- still not unhappy with time, I feared a 57
    250 EZ

    Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10

    3 x (5 x 50 + 100 EZ) w/fins
    R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
    1 = 12.5 burst + cruise @ 1:15
    2 = 15 m burst + cruise @ 1:15
    3 = 25 AFAP + 25 EZ @ 1:30
    4 = EZ @ 1:30
    5 = 50 AFAP @ 1:30
    100 EZ @ 2:00

    100 EZ

    4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
    :30 RI
    4 x 25 fast breast w/chute & agility paddles @ 1:15
    100 EZ
    4 X 25 free w/chute & agility paddles @ 1:00
    100 EZ

    Total: 3350


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

    I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.

    I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
    Categories
    Swim Workouts
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