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  1. Half-Hearted, Tuesday, Nov. 18

    by , November 18th, 2008 at 01:33 PM (The FAF AFAP Digest)
    Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.

    Warm up:

    700 swim & kick
    10 x 25 UW fly spin drill with MF

    Mermaid sets:

    6 x 100 dolphin kick on back with MF @ 1:45
    (just cruised, holding 1:08-1:10)
    (realized I was not putting my head back as far as I should be)
    8 x 50 dolphin kick with board, fast @ 1:00
    (held around :28s)
    8 x 25 UW shooter with MF AFAP
    50 EZ

    (Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)

    5 x 150 @ 2:15 with fins
    100 kick, 50 back @ 200 pace

    200 IM drill

    150 C/D

    Total: 3300
  2. Monday, Nov. 17

    by , November 17th, 2008 at 08:34 PM (The FAF AFAP Digest)
    Woke up with a sore throat. Ande told me "not to get one," so I said OK and am denying its existence. It could be allergies, as there were dogs in my house for a day or so. That never agrees with me.

    Had my littlest one home from school with a cold. No swimming today. Hopped on the bike at home for half and hour. Really really hoping she's better and I can get to the pool tomorrow. I feel the need for a mermaid workout.

    Updated November 17th, 2008 at 09:12 PM by The Fortress

  3. Quality Aerobic Day, Sunday, Nov. 16

    by , November 16th, 2008 at 12:12 PM (The FAF AFAP Digest)
    Swam with my team. Workout posted on the board. It was a grinder workout. My lane adapted the workout and took more rest. (Teammates were tired from 20 x 200 LC yesterday. Ack) After two days out of the water, I felt pretty good. Just a little sore from the weights yesterday.

    Warm up:

    1000 OYO (I did 700)

    Main sets:

    8 x 150 with fins on 2:20,
    100 kick, 50 fast
    (My lane switched the interval from 2:00 to 2:20. I did backstroke kick and backstroke.)

    50 EZ

    Assigned set was:

    30 x 50 on 40/45,
    7 fast free, 3 easy stroke.
    My lane decided this was garbage yardage, so we did a IM/stroke set instead, which I sorely needed:

    10 x 150 on 2:30,
    100 IM, 50 stroke

    100 EZ

    Sprint set:

    16 x 25
    2 fast, 2 easy on :30 with fins

    200 C/D

    Chatted with teammates in hottub. Discusses super relays and B70s -- not politics!

    Total: 4150
  4. Saturday, Nov. 14

    by , November 15th, 2008 at 01:27 PM (The FAF AFAP Digest)
    Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.

    Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.

    Going on a 5 mile run right now. It's warm and not raining!

    Edit: Only got in a 3 mile run. Got drenched!

    Updated November 15th, 2008 at 04:40 PM by The Fortress

  5. Tricked!!, Thursday, Nov. 13

    by , November 13th, 2008 at 10:11 PM (The FAF AFAP Digest)
    AM -- 60 minutes at the gym, weights and core work

    PM -- swim with my team:

    Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

    Warm up:

    400 swim
    4 x 25 UW dolphin kick on :40
    200 kick
    4 x 25 UW flutter kick on :40
    (did about 3/4 length UW)
    200 pull (I swam)
    4 x 25 UW breaststroke pull outs on :40
    (I did dolphin kick instead)
    200 IM drill (I didn't get to this)

    This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

    Main sets:

    16 x 100 (a disguised broken 1650, I think):


    4 x 100 free on 1:15
    4 x 75 free/25 free drill on 1:30
    4 x 100 free pull on 1:15
    4 x 75 free/25 IM order on 1:20

    I did this:

    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )

    200 EZ

    Next set:

    200 easy, 50 kick/50 drill
    200 broken timed swim with 10 seconds rest at each 50
    200 easy
    100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

    Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

    I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

    Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

    Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

    Did 150 C/D

    Total: 3850

    I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

    Absolutely dead now ...

    Updated November 14th, 2008 at 09:53 AM by The Fortress

  6. Copycat, Wed., Nov. 12

    by , November 12th, 2008 at 05:18 PM (The FAF AFAP Digest)
    Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

    Warm up:

    700 of various swim, kick and drill

    Kick set:

    20 x 50 kick on 1:10
    odds, flutter kick with board
    evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

    100 EZ

    Speed set:

    7 x 100 backstroke on 2:00 done as:

    100 smooth
    75 easy, 25 fast
    50 easy, 50 fast
    25 easy, 75 fast
    50 fast, 50 easy
    25 fast, 75 easy
    100 easy

    100 C/D

    Total: 2600
  7. Speed Work, Tuesday, Nov. 11

    by , November 11th, 2008 at 03:24 PM (The FAF AFAP Digest)
    Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.

    Warm up:

    600 swim-kick
    10 x 25 fly spin drill, alternating 2-3-4 kicks on each side

    Speed set

    2 x through with finz:
    100 strong on 2:00
    100 EZ
    2 x 50s AFAP on 1:30
    100 EZ
    8 x 25, alternate AFAP/EZ
    100 EZ

    Set 1:
    100 back, 1:00
    2 x 50 backstroke kick, 27s
    4 x 25 fast free
    (I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)

    Set 2:
    100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
    2 x 50 backstroke, 26.5ish
    4 x 25 fast fly

    500 dolphin kick on back with MF

    100 EZ

    Total: 2850
  8. Monday, Nov. 10

    by , November 10th, 2008 at 03:47 PM (The FAF AFAP Digest)
    Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.

    Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.

    Today, SCY, solo:

    Warm up:

    600 swim-kick
    6 x 50 fly drills, 15 RI

    Main sets:

    9 x 100 backstroke with fins on 2:00,
    descend 1-3, 4-6, 7-9, each set faster
    Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
    100 EZ
    (Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)

    4 x 100 modified "power kick", 45 RI
    done as:

    - Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.

    100 EZ

    5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)

    10 x 25, alternate easy speed fly, easy DAB

    500 dolphin kick on back with MF for core

    200 C/D

    Total: 3850

    Updated November 10th, 2008 at 03:58 PM by The Fortress

  9. Sunday, Nov. 9

    by , November 9th, 2008 at 02:44 PM (The FAF AFAP Digest)
    Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.

    400 warm up
    10 x 50 back on 1:00
    100 dolphin dive
    = 1000 meters
  10. Friday, Nov. 7

    by , November 7th, 2008 at 03:36 PM (The FAF AFAP Digest)
    Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.

    PM Swim:

    400 swim
    200 kick
    100 fly drill

    12 x 100 on 2:00
    #1-4: power kick with fins
    (15 UW fast dolphin kick on belly, 10 easy free each length)
    #5-8: backstroke kick
    #9-12: 50 breast/50 free

    100 EZ

    24 x 25, alternate EZ/AFAP
    (4 free, 4 back, 4 fly fast)

    100 EZ

    50 back AFAP (cramped)

    100 EZ

    Total: 2850

    I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
  11. Thursday, Nov. 6

    by , November 6th, 2008 at 03:12 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Had the plods the first couple miles. Still tired from my triple of the other day.

    PM -- Swim/solo/SCY:

    400 swim
    200 kick
    4 x 50 fly drills

    3 x (8 x 25) 4 point shooters with MF on :30, extra 30 seconds rest between each set of 8

    100 EZ

    5 x 150 backstroke on 3:00
    (Was having trouble staying under much. Maybe the lungs were tired from previous set or maybe my SDKs are just in the tank permanently. Cramped up some on these, but swam through the cramps.)

    50 EZ

    Started to do a set of 10 x 50 fast kick, but was getting painful calf cramps so stopped after a couple and sat in the hot tub. Legs are/were probably too overloaded. Going to take tomorrow morning off so I can get in a good afternoon swim.

    100 EZ

    Total: 2500
  12. Freestyle Night at GMU, Nov. 4

    by , November 5th, 2008 at 12:58 PM (The FAF AFAP Digest)
    The family was sitting around watching election results, so I went to my team practice to complete a "triple" for the day. Very rare for me to show up on a Tuesday night, especially since Tuesday is usually distance free night. Fortunately, we weren't doing 400 repeats or anything quite so nasty. I didn't feel too tired on the way to practice despite spinning and lifting, but I could feel the prior workouts the moment I hit the pool. Still, got in a good conditioning set, one that I would NEVER do on my own. Most treated the repeats of 4 x 50 kicks as active recovery. I didn't. I swam smooth backstroke on the 150s and 300s and worked the kicks. My shoulder is still a tad sore, and freestyle bothers my shoulder. So I substitute backstroke frequently for free, like Quicksilver.

    Warm up:

    300 free
    300 stroke
    200 kick
    100 fly drill

    10 x 25 drill on :30 (2 fly, 2 back, 2 breast, 2 free, 2 scull)

    Main Set:

    3 x 100 free on 1:20
    4 x 50 kick on 1:00
    30 seconds rest
    2 x 150 free on 2:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    1 x 300 free on 4:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    2 x 150 free on 2:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    3 x 100 free on 1:20 (I did them backstroke kick with fins fast, went 1:05, 1:05, 1:00)

    Warm down:

    6 x 75 active recovery with 10 RI

    Total: 3900

    Updated November 5th, 2008 at 02:25 PM by The Fortress

  13. LCM Rankings

    by , November 4th, 2008 at 06:41 PM (The FAF AFAP Digest)
    The preliminary listing of LCM Top Ten times was just released. I was happy with the rankings, although mixed about my LC season. I usually love LC, but got in only two meets and five swims this summer. One was a USA meet where I swam the 100 back and 50 free unrested. The other was LCM Colonies Zones. My training was thrown off in August and the order of events for Zones was awful for me, so I only swam a few individual events there. I was disappointed not to get another crack at the 100 back. And, unfortunately, on my best event (50 back), I slipped on the start and went slower than hoped. But, still, I did better than last year even though I'm older and fast chicks like Valerie Jenkins keep aging up into my age group! Plus, this is the very first time my 100 back has had the same rank as my 50 back.

    This year:

    #3 50 back, 33.44
    #3 100 back, 1:13.48
    #4 50 fly, 31.13
    #8 100 fly, 1:14.46 (infamous piano fall)
    #6 50 free, 29.39

    Last year:

    #3 50 back, 33.48
    #5 100 back, 1:14.1
    #5 50 fly, 31.61
    #6 50 free, 29.2

    Updated November 4th, 2008 at 10:20 PM by The Fortress

  14. Workouts with Kids, Nov. 4

    by , November 4th, 2008 at 03:09 PM (The FAF AFAP Digest)
    Another day off school. Still, I got in two good workouts amidst the running around.

    AM: 60 minutes spin class with Mini-Fort (while Fort-son watched my little one)

    PM: 60 minutes at the gym doing core and weights with Fort-Son (while Mini-Fort watched the little one)

    I _may_ get to go to my team practice tonight.
  15. Monday, Nov. 3

    by , November 3rd, 2008 at 06:50 PM (The FAF AFAP Digest)
    Schools out for 2 days here, which definitely puts a damper on my workouts.

    Still managed to get in a 5 mile run.

    I'll do some stretching and RC work tonight. Hope to spin tomorrow am and hopefully get in a swim tomorrow night.

    Updated November 3rd, 2008 at 08:59 PM by The Fortress

  16. Dead Tired, Sun. Nov. 2

    by , November 2nd, 2008 at 12:39 PM (The FAF AFAP Digest)
    Swam with my team at GMU. This practice, coming so close to my PM 4000 yard practice yesterday, was very hard. Feeling pretty dead. Not going to swim tomorrow. My shoulders require rest and cross training.

    Warm Up:

    600 OYO (I did 500)
    6 x vertical kicking 1:00 with a streamline push off the bottom

    3 x (3 x 100), 100 kick, 100 drill, 100 swim

    Main Sets:

    20 x 50 on 1:00:
    #1-5, 15 UW, 35 build (back)
    #6-10, 200 pace (free)
    #11-15, 25 fast, 25 EZ (fly)
    #16-20, 25 UW dolphin kick, 25 choice

    50 EZ

    4 x 150 pull on 2:00 (did smooth backstroke with fins, kind of a hard interval for me)

    50 EZ

    4 x 75 on 1:20 paddles only
    Team did 25 kick with paddles out front and 50 swim, sprint the last 15 yards. My shoulders were very tired, so I did 75s AFAP backstroke kicks, holding about 45-46

    100 C/D

    Total: 3800

    Updated November 2nd, 2008 at 08:58 PM by The Fortress

  17. Post Halloween Workout, Nov. 1

    by , November 1st, 2008 at 05:11 PM (The FAF AFAP Digest)
    Had waaaaay too much fun last night at a neighborhood Halloween party. Needed a lot of this morning to get moving in a vertical position. But I made it to the pool this afternoon and did the following:

    400 swim
    300 kick
    200 fly drills

    Hard kick set:

    5 x 200 kick with MF on 4:00
    #1, 3, 5 on back (went 2:10, 2:09, 2:06)
    #2, 4 on stomach with board (2:12, 2:10)
    50 EZ between each one
    200 EZ after

    Fat burning (I ate a lot of twizzlers):

    20 x 50 backstroke on 50 with finz:
    #1-10 focused on staying under
    #11-20 focused on Ande's backstroke tip from Eddie Reese on breakouts
    50 EZ after first 10
    100EZ after #20

    Just for fun:

    5 x 50 BR drill with MF on 1:00, focusing on Allen Stark's tip of starting your stroke with you biceps by your ears. I definitely have not been doing this.

    5 x 50 breaststroke kick on 1:05 (my kick is very stinky)

    150 C/D

    Total: 4100
  18. Not Again!!! Friday, Oct. 31

    by , October 31st, 2008 at 03:42 PM (The FAF AFAP Digest)
    I decided to shirk all responsibilities today (or at least those prior to 2:00 pm) and just exercise like a fiend before Halloween. I was aiming for a "triple" -- spin, weights and swim. Got the first two workouts in, but after only a 1000 yards, a kid pooped in the pool and closed it down. Again. I'm starting to think that Geek is right and that the parent with pooping toddler should be banned from the pool for 2 weeks when this happens ... Now, I'm going to have to swim tomorrow on my planned day off. Anyway, I did:

    60 minute spin class

    60 minutes of light weights and core (finally got back to the gym after indulging in a few runs)

    Swim, SCY:

    650 swim/kick
    200 fly drills
    10 x 25 spin fly drill with MF

    then came the accident.

    I had planned on also doing:

    5 x 50 BR drill with MF
    5 x 200 fast kick
    20 x 50 backstroke on :45

    Will try to get this in tomorrow!

    Updated October 31st, 2008 at 03:58 PM by The Fortress

  19. Thursday, Oct. 30

    by , October 30th, 2008 at 03:06 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Felt good!

    PM -- swim. I stunk! Felt like I was swimming through jello. But muddled through it, using one of Paul Smith's speed sets:

    650 warm up of swim and kick

    Paul's set:

    200 fast (IM, did it medium)
    100 easy
    200 fast, broken 10 seconds rest at the 50 (IM)
    100 easy
    100 fast (backstroke)
    100 easy
    100 fast, broken, 15 seconds rest at the 50 (backstroke)
    100 easy
    50 fast (fly)
    100 easy
    50 fast, broken, 10 seconds rest at the 25 (fly)
    100 easy
    4 x 25 fast, 25 easy between each (free)
    100 easy

    Total: 2250
  20. Meet Schedule

    by , October 29th, 2008 at 11:55 PM (The FAF AFAP Digest)
    I've been in a bit of a snit lately about my future meets (as anyone can tell if they've read my rant on the Indy 2009 thread). So, I spent awhile this afternoon trying to decide where I will swim the next year. I really need meets to keep me motivated in the pool. I considered going down for the VMST meet on Nov. 8, but it's just too soon after the Sprint Classic for me. I also considered going up to Nassau County NY for their SCM meet on Nov. 23, but it's a bit of a haul too. Here's what I've tentatively come up with:

    Sunday, Dec. 7, 2008 CZ SCM Champs:

    Every SCM meet in the country is this weekend, which doesn't work out for me as my kid is swimming in the Tom Dolan meet on Dec 5-7 here at GMU. (I can't make the Open QTs.) But, I am going to try to go up to Zones for the Sunday events and swim the 50 free, 50 breast and 100 IM. I'll watch Mini-Fort on Friday-Saturday and miss her 200 IM and 200 fly on Sunday. She has given me "permission" to go for one day even though I'm her "good luck charm" at meets. She'll do great, and she gets all my old technical suits anyway.

    Jan. 17-18, PV Jan. Open: There is a kiddie USA meet here in PV on Jan 17-18. I might breeze in one day and swim the 100 fly and 100 free. Won't swim both days, as one day is really plenty for me. This has the added benefit of being an afternoon meet.

    February 14-15, 2009:

    Thinking of going to Auburn and swimming in the SCY meet there with Puff. I've never swum at Auburn and always wanted to. If I swam there, I would probably "taper" for 10 days or so for this meet to post some decent SCY times. Attending this meet would have the added benefit of allowing me to swim a lot of relays and not worry so much about my SCY individual events and times at the CZ in April at my pool (GMU).

    March 2009, Albatross Open:

    Plan to swim in the Albatross SCM meet, although it's not on the PV calendar yet. This is always a fun meet. Last year, my team swam an All American Relay at this meet (mixed 200 free relay). This is the only SCM meet in PV, so I would probably also rest a little or hold speed a la ande after Auburn. The order of events hasn't changed in years. So I would either swim the backstroke sprints or swim what I did last year: 100 fly, 50 fly, 50 free.

    April 2009, SCY Colonies Zones at GMU

    My team is hosting this meet, which is always a fun meet. I briefly looked over the schedule of events. I would probably swim the 100 free, 50 breast and 50 back on Sat. and the 100 IM, 50 fly, 100 back and 50 free on Sunday. I won't swim the 100 fly though, as it's way too close to the 50 back. I may swim fewer events if I go to Auburn and instead swim a lot of relays with my team and a couple events for fun.

    May 2009, LCM USA "Derby"

    I may swim in the LCM USA meet at GMU. Hard to pass this meet up, it's so close.

    June 15-16, 2009:

    I may swim an event or two at this local USA LCM meet. I like having the ability to just cruise in an do a few events without any pressure at these USA meets -- except the possibility of embarrassing myself in front of my kid. OR, I'll train hard in May and June and swim in:

    July 16-19, Jr and Sr Champs at U of Md:

    Will probably swim a few events at one of these meets to get LCM times, as Indy does not have a good order of events for me and I don't plan to go right now. This might change if a lot of my teammates go to Indy. I swam in Jr. Champs last year where I got my 100 back and 50 free times (unrested).

    August: VACATION!! Probably won't be around for LCM Colonies Zones this summer. But it depends when it is.

    October 2009:

    I am thinking of heading to Indy to swim in the TYR SCM series instead of swimming in the Sprint Classic the same weekend. There are very few SCM on the right side of the country and I would love to swim in Indy.

    Updated October 30th, 2008 at 09:46 AM by The Fortress

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