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  1. 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

  2. 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
  3. 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

  4. Wed, Oct. 29

    by , October 29th, 2008 at 03:51 PM (The FAF AFAP Digest)
    5 mile run. It's freezing here!
  5. Tempo Kicking, Oct. 28

    by , October 28th, 2008 at 03:00 PM (The FAF AFAP Digest)
    Took yesterday off, except for ART. Today, I went to a 60 minute spin class in the am. Rather lackluster effort, as I'm still tired from the meet.

    Afternoon at the pool:

    Warm up:

    200 free, 100 kick, 100 breast, 100 kick, 100 back, 100 fly drills, 50 scull

    Main set: (Tempo kicking a la Tall Paul with 30-40 second RI)

    100 kick with MF on back
    200 kick with MF w/board
    300 kick with MF on back
    400 kick with MF w/board
    100 EZ
    400 kick, backstroke kick
    300 kick, flutter w/board
    200 kick, backstroke kick
    100 kick, flutter w/ board

    150 C/D

    Total: 3000
  6. Sprint Classic Results

    by , October 27th, 2008 at 11:55 AM (The FAF AFAP Digest)
    Very fun meet with a great turnout! Results are at:

    Swam the 50 fly, 100 fly, 50 free and all the 25s. Felt pretty sluggish in warmup. Needed an event to get the cobwebs out.

    First event: 100 fly

    This was a show down with my coach, who was right next to me. We swam neck and neck most of the way. She was out in 30.0; I was out in 30.1. I was behind at the third turn, pulled even with about 10-15 yards to go and we swam stroke for stroke to the wall. She glided in and I took another short stroke. According to meet watchers, I "Phelpsed" her at the finish, outtouching her by .1. I finished in 1:04.4. Faster than I thought I'd go based on warm up. I am apparently still overkicking. Chris S. noted I was kicking air and making a big "booming" noise with my kick. Gotta work on that. My turnover was also pretty slow. This arises from being paranoid about the piano, I think. One day I'll just take it out fast like Hulk and see what happens.

    50 fly:

    Another close race. Last year at the Sprint Classic, I swam a 28.80 (in a Pro). I was hoping to go around a 28.0 this year. I swam a 27.5 at the NC meet a month ago, but had great walls there. Surprised myself and went a 27.39, just out touching 2 fast chicks at the finish after trailing slightly at the turn. I only breathed twice (I think). I took 4 breaths in NC. I was thrilled with the time, a new PB! Definitely my best race of the meet.

    I won my 50 fly gridge with Stevenson, who, refusing to believe that my fly has just improved in the last year, is still accusing me of sandbagging. If I hadn't gone a PB, Paul Wolf-Girl would still be a manly man, not a girlie man.

    50 free:

    I haven't been having the best luck with the 50 free in SCY lately. Swam a 26.4 at Zones last April and a 25.99 in Austin. I haven't hit my turns on the bulk head. Yesterday was no exception: god awful turtling, side-winding turn and bad breakout. Nonetheless, had a good rhythm and hit the wall at 25.51, which is my best time. I swam a 25.57 at SCY Zones in 2007 (in a pool with a wall, not a bulkhead).

    Battle of the Drop Dead Sprinters:

    Last year my 25 times were:

    12.25 free
    16.49 breast
    13.01 fly
    14.41 back

    (I really had no idea, had to look them up.)

    This year, I went:

    12.01 free
    15.95 breast
    12.71 fly
    13.96 back

    Cumulative total: 54.63 -- if only I was even remotely near that in the 100 IM. lol I was definitely start challenged. Literally belly flopped in fly, and was too shallow in backstroke. But I had a good start in breaststroke! lol

    There was a 3 way tie for Fastest Woman between Yana Park (my speedy teammate), Sara Fisher (from NC) and me. My rousing 3rd place overall in the 25 breast kept me in the game!

    Really happy with the meet results. No idea when my next meet is going to be though ... Back and shoulder muscles were pretty sore after the meet. Went to ART this am. Should be brand new in a couple days, although I plan to kick a lot the next few weeks.

    Updated October 28th, 2008 at 12:05 PM by The Fortress

  7. Pre-Meet Musings and Swim, Oct. 24

    by , October 24th, 2008 at 04:01 PM (The FAF AFAP Digest)
    I've been waaaay too busy this week with kids and work. RL is seriously interfering with swimming. Good thing it's an easy week with our meet on Sunday. Today, I just dashed into the pool for 40 minutes before swim car pool and did a minimal pre-meet Ande type workout:

    600 swim-kick
    200 fly drills
    4 x 25 build

    3 x 25 AFAP, with 50 EZ after each

    Backstroke starts. Oddly, I seem faster when I don't go too deep.

    100 EZ

    Total: 1325


    Probably won't swim tomorrow and just take it easy before the meet. I don't have specific time goals for this meet. I'm actually more focused on fun/gridgin'/racin' than times. I'd like to:

    1. Hopefully, beat my coach, who is sandbagging like the rest of the world except Hulk, in the 100 fly. Not sure what it's going to take to do this, but I'd like to go a 1:05. Not sure what my standing gridge with Hulk is here -- either closest splits or who can go out the fastest and die the worst. lol

    2. Win my gridge against Chris in the 50 fly. Don't think I'll improve on my 50 fly from NC where I hit the walls perfectly, but hope to be around 28.0 or so if all goes well.

    3. Beat my old workout partner Cindy Dobyns in the 50 free since Lisa Rapuano won't be there. She's very speedy, and this is her fav event. No idea about my time; don't care much. It always depends how my turn is on the bulk head. Don't like bulk heads much for free sprints (even the Austin bulkhead). My fastest 50 free time ever (25.5) was done in the slippery metal wall pool at GMU.

    4. Get off the blocks decently well in the 25s. It appears that my main competition for the Fastest Woman Award will be my coach, Cheryl Ward. Jen O'Reilly isn't swimming the 25s. Stacey Peterson, who would destroy me, isn't at this meet. Although I haven't really looked at the psych sheet much, so there are probably many other threats!

    Psych sheet is up at

    My shoulder is still bothering me. I wonder if knocking off the weights pre-meet made it worse? Couldn't get in to see my ART doc on short notice, so I'm going with tons of ice and ibuprofen. (Did get one appt, but gave it to Mini-Fort who's been complaining constantly about her knees. At least I don't have that affliction.)

    Updated October 24th, 2008 at 11:03 PM by The Fortress

  8. Loafin'

    by , October 23rd, 2008 at 03:49 PM (The FAF AFAP Digest)
    Didn't do much today. Resting a bit for the Sprint Classic.

    650 swim-kick

    10 x 25, alternate fast UW shooter no finz with EZ DAB

    100 EZ

    12 x 25, 4 x (easy speed fly, easy, fly drill)

    100 EZ

    50 fly AFAP
    100 EZ
    50 back AFAP
    100 EZ
    2 x 25 AFAP free, followed by 25 EZ
    100 EZ

    Total: 1900


    Shoulder is still sore. It's been bothering me since I did the 10 x 75 fly. So those sets just might not be in my future.

    Have to figure out a new plan for the summer. Had planned on LCM Nats at Indy as my focus meet, with a 2 week family vacation to immediately follow. Because of the anti-sprinter fly-backer order of events (again, sigh, see rant), Indy is out. I can't go to CZ LCM Zones either, as that will likely fall during my tentatively planned August vacation. There are quite a few USA meets in PV, so I might be stuck with those. If that's how it works out, I'll try to find a fun SCM travel meet, as there aren't many of those in PV.
  9. Broken 100 Fly Test

    by , October 21st, 2008 at 03:21 PM (The FAF AFAP Digest)
    400 swim
    200 kick
    8 x 50 drills on 1:00 (2 caterpillar, 2 single arm fly, 2 scorpion, 2 sailboat)

    12 x 25 AFAP, 50 EZ after each one (4 each of fly, back and free)

    100 EZ

    Broken 100 fly for time from a push, with 10 seconds at the 50. Went 55.5 (finz). Took it out a bit too fast (26.5ish) and forgot to breath enough on the first length. Still, happy! And no piano really.

    100 EZ

    500 dolphin kick on back, easy tempo (cruised in at 6:08)

    200 C/D

    Total: 2300
    (I think, may have left something out.)

    Shoulder still a little twingey, but felt better at the end of the practice. Starting to get a little twitchy from no running or spinning.

    Updated October 23rd, 2008 at 04:42 PM by The Fortress

  10. Fingers Crossed

    by , October 20th, 2008 at 03:37 PM (The FAF AFAP Digest)
    One kid is throwing up with a fever and another has a cold. I'm really hoping I don't succumb since I have a meet on Sunday, but I've got a sore scratchy throat. And I had had a nice run of health .... My husband was working in the home office today, so I still managed to get to the pool for a bit.

    550 swim
    6 x 50 fly drills on 1:00

    30 x 25 UW shooters with MF on :35
    #1-10 on stomach
    #11-20 fly spin drill
    #21-30 on back
    50 EZ

    8 x 100 on 2:00, backstroke (2 swim, 2 kick, 2 drill, 2 kick)
    50 EZ

    16 x 25, alternate AFAP/EZ, 2 of each stroke, took as much rest as I needed.
    100 EZ

    Total: 3000
  11. Sunday with Team

    by , October 19th, 2008 at 11:53 AM (The FAF AFAP Digest)
    Dragged myself out of bed to swim with the team this morning. Wish I could've gone yesterday because they are starting LC again on Saturdays. Today:

    400 swim
    400 kick
    2 x 100 (75 drill, 25 scull)
    (I skipped a 400 pull)

    8 x 50 kick on 1:00, odd fast, evens easy (went 38-39 on the fast ones)
    50 EZ

    6 x 250, done as:
    2 x 250 on 4:10 (200 IM + 50 choice)
    2 x 250 free on 3:30
    3 x 250 stroke on 4:10 (did backstroke)
    100 EZ

    15 x 25 on :40 with fins
    4 fast underwater shooters, 1 easy (went 12-13 on the fast ones)

    200 C/D

    Total: 3500
  12. Quickie

    by , October 17th, 2008 at 04:02 PM (The FAF AFAP Digest)
    Really busy day. Had less than an hour to swim. Had planned on doing this set of Jonathan's:

    16x25 kick with finz, 3 easy/1 fast on :45
    200 easy swim
    16x25 swim 3 easy 1 fast fly on :30 easy/1:00 fast
    200 easy swim
    16x25 swim 2 easy 2 fast backstroke on :45 easy/1:15 fast
    200 easy swim
    16x25 swim 3 easy 1 fast breast on :45 easy/1:15 fast
    200 easy swim
    16x25 swim with finz 2 easy 2 fast, :30 easy/1:00 fast
    200 easy

    Needed another 30-40 minutes to get through that. So I did this instead:

    600 swim-kick-drill
    4 x 75 free on 1:30, 5 dolphin kicks off each turn

    10 x 25 kick on :45, alternate fast/easy
    10 x 25 fly on :45, alternate fast fly/easy DAB
    10 x 25 free on :45, alternate fast/easy
    10 x 25 back on :45, alternate fast/easy

    100 C/D

    Total: 2000

    Felt a bit sluggish. Going to try to do Jonathan's set early next week.
  13. Thursday, Oct. 16

    by , October 16th, 2008 at 04:43 PM (The FAF AFAP Digest)
    Forum posting interfered with my workouts a bit today. lol

    5 mile run. Turned my injured ankle just a bit.

    45 minutes in the gym

    I'm going to knock off all cross training now until after the Sprint Classic.
  14. Wednesday, Oct. 15

    by , October 15th, 2008 at 03:49 PM (The FAF AFAP Digest)
    Was having trouble with my asthma today and wheezing a lot. Had to take more rest than usual and do less lactate work. But, still, got some good work in. In general, I am doing more yardage than last fall-spring.

    My SDKs have gone to hell. Didn't focus on them much the last 6 months or so as I swimming LC and then trying to do some more aerobic work. I'm having trouble staying under as a race goes on. Don't know if it's entirely due to lack of practice or also due to worsening bronchitis/asthma flare ups of the last year. Going to practice them more frequently and continue to use the MF to see if I can improve some.

    Warm up:

    500 swim
    5 x 100 one arm fly drill on 2:00

    Main set:

    4 x 200 dolphin kick on back with MF on 3:00
    100 EZ
    6 x 25 UW shooters, no fins
    100 EZ
    5 x 50 AFAP back or fly on 3:30 with fins (went 26.5-27s or so), 50 EZ between each one
    100 EZ
    6 x 25 UW shooters, no fins (was easier the second time around)
    100 EZ
    4 x 200 dolphin kick with MF on stomach with board on 3:00
    100 EZ

    Total: 3850

    Hoping to do one of Jonathan's fast 25 sets on Friday. Might only get in 4 swims this weeks, as I'm thinking of weights and a run tomorrow and I still plan to take Saturday off.
  15. Kick Fest, Oct. 14 PM

    by , October 14th, 2008 at 03:38 PM (The FAF AFAP Digest)
    600 warm up. As the shoulder was still a touch twingey, I took Tall Paul's advice and had a big kick day.

    8 x 100 kick on 1:50 (flutter or dolphin kick on back, no fins no board) (held between 1:30-1:35)
    50 EZ
    4 x 100 backstroke with fins on 2:00, negative split (went 1:03-1:04.5)
    50 EZ
    8 x 50 dolphin kick on back with MF on 1:00, #4 and #8 AFAP (Went :24 on #4, was going so fast, I crashed into the wall with my MF. Went :23.5 on #8. It's hard to do a fast flip turn with the MF)
    50 EZ
    4 x 100 back pace on 1:40 with fins (held 1:07-1:08.5)
    50 EZ
    8 x 100 flutter kick on back on 1:50 (no fins, no board, but really got bored!)
    50 EZ

    10 x 25 UW fly spin drill

    Total: 3550

    Skipped warm down, sat in hot tub. Traded MF stories with a mom who son swims in college. He has several MFs. During one workout, he got sliced by a teammate's MF in the hip/ab area and had to have stitches. Ouch!)

    Updated October 15th, 2008 at 05:24 PM by The Fortress

  16. Tuesday, Oct. 14 AM

    by , October 14th, 2008 at 11:49 AM (The FAF AFAP Digest)
    Yesterday was a dead loss! Kids were out of school; spent the day driving around.

    This morning:

    60 minute spin class
    25 minutes of RC/core

    Going to swim later today.
  17. Unnatural Acts, Oct. 12

    by , October 12th, 2008 at 12:19 PM (The FAF AFAP Digest)
    Team practice at GMU:

    There was a complicated 1600 yard warm up of swim, kick, drills and sculls. I arrived late and did 800. (Don't mean to sound like Ande, lol, but I'm not a fan of quite that much warm up.)

    6 x 25 breaststroke widths, going across the pool and taking one breath between lane lines. Fun drill.
    1 x 25 breaststroke fast from the blocks
    75 easy

    4 x 100 IM on 1:50, no arms between flags, essentially hypoxic kicking with good turns
    4 x 50 stroke on :55
    4 x 100 IM kick with board on 1:50
    4 x 50 stroke on :55
    4 x 100 IM on 1:50, no arms between flags
    50 EZ

    6 x 25 fly on :30
    odds no breath
    evens 1 breath
    1 x 25 fast fly from the blocks

    practiced starts
    200 C/D

    Total: 3100


    Yoga with my daughter in the pm. We also did about 20-25 minutes of light weights. We did the Cavic exercise on the stability ball. She said my recovery was too high. lol


    Shoulder's a little twitchy from the fly set the other day. Going to do a Tall Paul pyramid kick set on Tuesday.

    Updated October 12th, 2008 at 07:37 PM by The Fortress

  18. Fly Day

    by , October 10th, 2008 at 03:40 PM (The FAF AFAP Digest)
    I'm pretty sore and tired from training. I haven't had a day off since Sept. 26. Usually I take Saturdays off, but last weekend, a beautiful fall day and the lure of the running trail beguiled me. Really looking forward to taking tomorrow off! And I almost never say that. lol

    Today was my scheduled day for doing a fly set to help my 100 fly. I'm trying to take the advice given in the "Training for the 100 Fly" thread. Was deciding between sets given to me by Cream Puff, Jeff Roddin and Greg Shaw. Decided to do Greg Shaw's 10 x 75 fly set. As you can see below, I gave myself a generous interval (as he suggested) to hold form. I used fins because there is no way I can swim that much fly without them without shoulder pain. I did this set in September, but had to alternate fly and one arm fly drill. This time, I did it all fly.

    600 warm up
    200 fly drills
    4 x 25 build

    10 x 75 fly on 2:00 with fins (held 49-50)
    (probably should have done a 25 easy after each 75 rather than hanging on the wall)

    200 EZ

    3 x (5 x 50) on 1:00:

    #1 backstroke:
    1-3 descend
    4, AFAP with fins (27-28)
    5, EZ DAB
    #2 backstroke kick:
    1-3 descend
    4, AFAP with fins (27-28)
    5, EZ DAB
    #3 backstroke:
    1-3 DPS
    4, AFAP with fins (27)
    5, EZ DAB
    100 easy

    Total: 2700

    Updated October 10th, 2008 at 05:40 PM by The Fortress

  19. Cross Training Day, Thursday, Oct. 9

    by , October 9th, 2008 at 12:19 PM (The FAF AFAP Digest)
    60 minute spin class

    I'm having fun with the spinning. Going to try to keep in up 2x a week. Hamstrings not as sore now.

    70 minutes in the gym

    Did mostly light weights, some core and RC work. I'm obsessed with the double cable free motion machine. One of the trainers at my gym gave me some advice on how to do "push ups" and tricep presses different ways on the machine. (I never do push ups the conventional way.) Did some dead lifts today for the first time since July. Trying to get back to doing a few heavy weights, despite the fact that I generally dislike them intensely. Made myself stretch. I'm usually rather lazy about that.
  20. Wednesday, October 8

    by , October 8th, 2008 at 03:23 PM (The FAF AFAP Digest)
    5 mile run

    Mermaid workout:

    400 swim
    300 IM drill

    16 x 25 UW fly spin drill with MF (4 each on stomach, left side, right side, back)

    8 x 100 dolphin kick with MF FAST on 2:00 (alternate on back and on stomach with board, held 58-1:00 -- ouch!!)
    200 EZ

    10 x 50 hypoxic backstroke on 1:00, kick UW 15 meters each length and then cruise backstroke to the wall, took a 50 EZ DAB after 5 50s

    100 EZ
    50 fly AFAP with fins (26.5 or so ... no digital clock)
    100 EZ

    Total: 3000