View RSS Feed

The FAF AFAP Digest

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. Monday, July 29

    by , July 29th, 2013 at 10:08 PM (The FAF AFAP Digest)
    I've been dry and exercise-less for 4 days. I've been pingponging from PA to NC to VA to PA and unpacking. Feeling really bushed. I did make it to the Sewickley Y today (after getting rear ended -- welcome to Pittsburgh!). I just did the aerobic workout as written, no fooling. Well, I did substitute kicking for swimming.

    Swim/SCY @ Sewickley

    800 (I got an extra 200 in before the official workout started)
    200 kick
    4 x 50 kick, UW 12.5+ each length @ 1:15
    masters minute

    3 x 200 @ 2:45 (did free w/fins)
    masters minute
    3 x 200 @ 2:40 (flutter kick w/board & fins)
    masters minute
    3 x 200 @ 2:35 (backstroke kick w/fins)
    masters minute
    2 x 200 @ 2:30 (flutter kick w/board & fins)

    1 x 100 AFAP --- NO!
    -- I was kicking through calf cramps on the kicks.
    -- I was going to try a 50 evil, but cramped right away and had to stop.
    -- Jimby likes sprinting after a long aerobic set. Naturally, as a sprinter, I think it's ridiculous.
    100 EZ

    Total: 3550


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

    I can't recall ever doing 11 x 200 on fairly short rest before. It definitely gave my legs a workout. Hopefully, I won't be too tired to get in a few sprints tomorrow. I'm not going to swim on Saturday at the meet. Teen Fort made all stars in both her events, so I will watch her. She has a relay or two lined up for me on Sunday. I hope I can remember how to sprint.
    Categories
    Swim Workouts
  2. July 23-24

    by , July 24th, 2013 at 10:45 PM (The FAF AFAP Digest)
    It has been an incredibly hectic and exhausting few days. That is an understatement. And it was so busy before the move happened with graduation, parties, summer swim, house renovations, etc. I feel like I could sit on the beach and do nothing but read and drink margaritas for a couple weeks. But no rest for the weary yet. I did take a break from unpacking yesterday and headed down to the Mt. Lebanon outdoor pool for a loosen up swim. I met Jenn Michaels, coach of Pitt Masters there. We have kids the same age in the same grade at the same middle school! Tonight, I journeyed to the Sewickley Y to meet up with Jimby. I was too exhausted to do more than a half hearted workout. It maybe awhile before I get back in my AFAP groove. This could be the worst couple training months I can recall for many years. I'm trying not to fret about that too much. And, unfortunately, I really hurt my gimpy right elbow exactly in the spots I had PRP'd. It's very painful, but I haven't had any time to ice. Mr. Fort flew down to NC with Lil Fort today for nationals. I'm leaving on Friday. They are live streaming the meet so I can watch her on line tomorrow am. I hope she's in a decent mental frame of mind to race. This has all been hard on her. Not as much pressure though since she's 12 and racing 13-14 (bc she turns 13 by the end of the year; I wish track followed the swimming rules).

    Tuesday: 2300 with a few fast 25s

    Wednesday: 3000+ with a 100 @ 200 pace and 6 25s @ 100 pace

    Thursday: hope to make it somewhere to swim bc I won't be working out on Friday and Saturday.

    Updated July 24th, 2013 at 11:03 PM by The Fortress

    Categories
    Swim Workouts
  3. Sunday, July 21

    by , July 21st, 2013 at 05:52 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:


    600 various
    4 x 50 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    6 x 50, 25 shooter + 25 EZ
    50 EZ
    6 x 50 fly drills
    4 x (5 x 50 w/fins) @ :50
    1 = free w/paddles
    2 = dolphin kick on back
    3 = free w/paddles
    4 = dolphin kick on back
    50 EZ
    10 x 50 kick w/fins @ :50
    50 EZ
    4 x 50 breast
    50 EZ

    Total: 3550


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

    Did zilch on Fri & Sat -- too busy and stressed. I think the move has finally hit me; I've been pretty blue. My girls closed out their NVSL careers on Saturday with a bang. We've been doing summer league swim for 12 years; it will definitely be a loss. I did make it to SpringHill rec center for a farewell swim today. Nice sendoff -- an absolute mosh pit. People on deck waiting for lanes were testy.

    I entered Teen Fort and I in the Aug 3-4 LCM + SCM meet, https://www.clubassistant.com/club/m...1605&smid=4841. But it says on the PV website that it might get cancelled if more people don't enter. So enter PV folk if you want to swim!
    Categories
    Swim Workouts
  4. Team LCM, Thursday, July 18

    by , July 18th, 2013 at 11:17 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    6 x 100 swim + 50 kick
    -- mixed up the swims
    400 pull, descend each 50
    -- NO! ->->
    4 x (25 UW + 25 EZ w/fins)
    100 scull w/agility paddles
    12 bobs

    Main Sets:

    2 x (3 x 100 w/fins) @ 2:00
    1 = 50 free + 50 dolphin kick on right side
    2 = 50 back + 50 dolphin kick on left side
    3 = 50 breast + 50 dolphin kick on back -- this was by far the fastest of the three, so I guess I suck at kicking on my side
    50 EZ

    2 x 50 fly drills @ 1:15
    200 IM strong
    -- I did this cruiser-ish. Too hard and my fly felt like sh*t, so I ceased 200 IMs. I refuse to swim bad fly and I felt like I would get more out of endurance kickingw/fins, so switch to that.
    2 x 50 back drills @ 1:15 (we did catch up backstroke pointing at the ceiling -- not easy)
    200 IM strong
    -- kicked, 2:36
    2 x 50 breast drills @ 1:15
    200 IM strong
    -- kicked, 2:35
    2 x 50 free drill (10 right hand sculls, 5 fast strokes, 10 left hand sculls, repeat -- I did not fast strokes, taking recovery)
    200 IM strong
    -- kicked, 2:30
    50 EZ

    6 x 50 cat & mouse
    1 = mouse
    2 = cat
    2 = EZ
    -- yikes, I wasn't really up to arbitrary explosive sprinting after all that kicking
    50 EZ

    1 x 50 AFAP off blocks
    -- say what? I had been battling calf cramps the whole kick set
    -- I did breast with fins, diving off side, to race Chris doing breast with no fins, 30-31
    50 EZ

    Total: 3600

    hottub -- many minutes!


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

    Made it to Mason for a LCM practice. I hope I am not completely dead tomorrow afterward. I'll prolly be running on adrenaline anyway as all our stuff gets moved. LCM 200s are hard. I was surprised I could even descend the kicks with the cramp issues. I've not been taking my magnesium very diligently.
    Categories
    Swim Workouts
  5. July 16-17

    by , July 17th, 2013 at 05:13 PM (The FAF AFAP Digest)
    Tuesday:

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike

    Wednesday:

    4-5 hours of packing, then

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


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

    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  6. July 13-15

    by , July 15th, 2013 at 05:28 PM (The FAF AFAP Digest)
    Saturday:

    Bike, 70 minutes

    Sunday:

    off

    Monday:

    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


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

    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35


    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)
    3:57.24

    200 Medley Relay SCY Mixed 18+ (2013)


    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)
    1:42.59


    Categories
    Swim Workouts , Spinning
  7. Team LCM, Thursday, July 11

    by , July 11th, 2013 at 10:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    300 swim
    4 x 50 kick
    200 non-free
    200 pull
    2 x 50 build (I did 25 UW + 25 EZ)

    Main Sets:

    3 x 400 IM -- what?!
    1 = 75 kick + 25 swim each stroke
    2 = 50 drill + 50 swim each stroke
    3 = all swim
    -- I just cruised them. But still!!! I thought about working the last 400 IM just for kicks. But then I saw Cheryl writing fast 50s on the board and thought better of that. So I did the last one 100 fly (because James dared me on FB!) and 300 backstroke kick.
    100 EZ

    3 x (7 x 50 + 100 EZ)
    R1 = best stroke, # 1, 4, 7 fast @ 1:20
    -- I did backstroke w/fins and went 31, 30, and 29
    R2 = freestyle, # 1, 4, 7 fast @ 1:10
    -- I used paddles & fins and went 28, 28, 27 (last one racing Teen Fort so had to go faster)
    R3 = choice, #1, 4, 7 fast @ 1:20
    -- I went backstroke kick (29), backstroke kick (31, getting tired out), and free (29, really tired out)
    50 EZ

    Total: 4000m


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

    Went to practice with Teen Fort. Whoa. My half *ss training did not prepare me for this. Plus, I was a little tired/sore from yesterday's workout, which had some fast 50s and was probably my only legit workout in a month. Nine fast 50s in LCM is nothing to sneeze at, particularly after an aerobic set. I hope I sleep well tonight!
    Categories
    Swim Workouts
  8. Successful Birthday Swim! July 10

    by , July 10th, 2013 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK w/fins + cruise @ 1:00
    100 EZ kick

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

    6 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 free (10 highs), 2 breast (13 flats), 1 kick (11s)
    50 EZ

    5 x (4 x 50 w/fins + 50 EZ + 1:00 RI) @ 1:00
    -- descend 1-4 to 100 pace
    1-5 = free w/agility paddles (25)
    6-10 = dolphin kick on back (26)
    11-15 = back (26)
    16-20 = flutter kick w/board (28)
    21-25 = free w/agility paddles (25)

    100 EZ

    Total: 3650


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

    I managed a drama free swim! I went to Oak Marr today bc I've had such bad luck at SpringHill. There were campers toward the end, and I was fearful my workout would be abruptly halted. But I got a decent one in. No fun b-day plans for tonight. Our summer league team has it's divisional relay championships tonight. There are all seniors on Teen Fort's relay and she has kitted them all out in her old kneeskins in an attempt to make all stars.

    I am definitely going to be in town Aug 3-4. So I plan to sign up for this meet just for fun: https://www.clubassistant.com/club/m...1605&smid=4841. I don't feel like I'm really in shape to take another crack at the 50 fly WR iwth my half *ss 3x week swims. I will prolly sign up for the 3 events that I scratched at Zones. I had planned to only swim on Saturday, but Teen Fort informed me she is putting together a mixed medley relay for Sunday. I really hope she is only talking about the 200, not the 400. I am the flyer (George Mason team record holder Austin Witherow is our backstroker) and don't fancy a 100 meter fly right now!

    Updated July 10th, 2013 at 04:39 PM by The Fortress

    Categories
    Swim Workouts
  9. July 6-8

    by , July 8th, 2013 at 10:22 PM (The FAF AFAP Digest)


    Saturday:
    off

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

    Sunday:

    Had to take Lil Fort to the gym for a long run on the treadmill since it was ungodly hot.

    Core Work:

    external rotators
    back extensions w/plate, 25 x 2 x 15
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 15
    leg abductors, 110 x 3 x 6
    total ab machine, 100 x 2 x 15

    Ellipse, 40 min

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

    Monday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ
    4 x 50 scull w/agility paddles @ 1:10

    Main Sets:

    4 x (4 x 50 descend + 50 EZ) @ 1:00 w/fins & paddles
    R1 = free, descend to 100 pace (25)
    R2 = dolphin kick on back, under first 15 m
    -- crashed on the bottom the first one bc I was only in 7 foot deep water and had to adjust
    R3 = free, descend to 100 pace (25)
    R4 = dolphin kick on back, UW first 15 m

    Total: 2300

    INTERRUPTION: KICK POOP CLOSED THE POOL AGAIN!!!

    I cannot tell you how ticked off about this I am. I was having a good workout and had planned on 1500 more. I went to SpringHIll because I had a dentist appt in the area. But the kiddie campers did me in again. I think they need someone to supervise them. Needless to say, it was another free session for me. But I have so little time to work out right now, that this was a disaster. I'm going to drive to Oak Marr tomorrow and hope for better luck. It apparently is best to arrive at 3:30 when the camper are gone (well, assuming they haven't closed the pool for a hour at 3:25). But I often can't go that late. Today, I had a summer league meet. If I have this same problem swimming in Pittsburgh, I swear I will sign up for a class at U of Pitt just so I can use their pool.
  10. Thur & Fri, July 4-5

    by , July 5th, 2013 at 06:15 PM (The FAF AFAP Digest)
    Thursday:

    Bike, 60 min


    Friday: Swim/SCY/Solo

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

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

    5 x (5 x 50 + 1 x 50 EZ) w/fins
    1-5 = dolphin kick on back @ 200 pace @ :50
    1-5 = free w/paddles @ 200 pace @ :50
    6-10 = dolphin kick on back @ 200 pace @ :50
    11-15 = free w/paddles @ 100 pace @ 1:15 (26s)- 1:30 (25s)
    16-20 = dolphin kick on back @ 200 pace @ :50

    150 EZ

    Total: 3000


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

    Our team practice was cancelled on Thursday night for the 4th, so I contented myself with a 60 minute spin. I was pretty tuckered out from the Fortunately, I do not have to worry about packing the kitchen. That would do me in.

    Looks like there's a new brand of tech suit on the market: http://www.metroswimshop.com/product...13FCBKNEE.html

    Updated July 5th, 2013 at 06:22 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  11. Tues & Wed. July 2-3

    by , July 3rd, 2013 at 05:09 PM (The FAF AFAP Digest)
    Tuesday

    Bike, 45 min


    Wed Double:

    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    explosive punch on cable machine, 30 x 3 x 30
    leg abductor, 100 x 3 x 8
    explosive leg press, 150 x x 15, 170 x 2 x 10
    cable twist w/yoga ball, 35 x 2 x 12 each side
    overhead squats, 45 x 2 x 8
    med ball slams, 10
    knee tuck jumps, 10
    altitude drops 5
    fast ropes, 2 x :30


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill

    Main Sets:

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

    8 x 25 burst + cruise, fast hand drills @ 1:00
    100 EZ

    3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
    R1 = free (30-31s)
    R2 = kick (31-32s)
    R3 = free (28-29) -- yes, this is me trying on an aerobic set

    100 EZ

    Total: 3050


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

    I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!
  12. Monday, July 2

    by , July 2nd, 2013 at 11:29 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    15 x 50 smooth w/agility paddles
    1-5 = free @ :50
    6-10 = back @ 1:00
    11-15 = free @ :50
    100 EZ

    3 x (3 x 50 kick w/fins) @ 1:00
    1 = backstroke, UW 15m+ each length
    2 = dolphin kick w/baord
    3 = flutter kick w/board
    50 EZ

    6 x 50 fly drills @ :15

    1 x (25 AFAP + 75 EZ)

    150 EZ

    Total: 2950


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

    Just hopped in for an hour to do an easy workout before it was back to errands and packing. I am looking at a long to do list today, but hope to make it to the gym later.

    I may need to be in town the weekend of August 3-4. I am vaguely contemplating popping in for this meet: https://www.clubassistant.com/club/m...1605&smid=4841. I really don't plan on swimming much in July, so it would be 100% just for fun. I would swim off events.
    Categories
    Swim Workouts
  13. Sat., June 29

    by , June 30th, 2013 at 07:32 PM (The FAF AFAP Digest)
    Bike, 60 minutes

    Took Friday off to run around like a crazy person and get rained/stormed on constantly. Saturday, the girls had a summer league meet in the am and Teen Fort had her grad party in the afternoon. I managed 60 minutes on the bike that night. Today, Lil Fort had a track meet, which took most of the day. I may hop on the bike again, but I'm kinda bushed. Plan to pop (not poop!) in the pool tomorrow. Only 20 days until we are moved into our house in Pittsburgh where our renovations are almost complete. Yikes! And track nationals are July 25-27 and summer league divisional champs are July 27. I will likely miss Teen Fort's last meet.

    Right now, I am enjoying a rare quiet moment in the house when no one is home. Mr. Fort took Lil Fort + friends to a Darren Cris concert. Lucky me!
    Categories
    Spinning
  14. Team LCM, Thursday, June 27

    by , June 28th, 2013 at 09:55 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason:

    Warm up:

    2 x 300 (100 S/K/S)
    100 IM drill
    1 x 300 (S/K/S)

    Main Sets:

    8 x vertical kick
    :20 hands at shoulders, :10 fast in streamline, squat jump off bottom

    6 x 200 w/fins @ 4:00
    1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
    4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
    -- I did these all!
    -- instead of 100 free, I did 50 free + 50 back kick
    -- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
    100 EZ

    1 x 200 IM for time off blocks
    -- NOOOOOO!!!
    -- 50 back for time from the blocks, 31
    - 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
    100 EZ

    9 x 50 w/fin & paddles @ :50
    -- went 35-36s
    150 EZ

    -- I think I forgot something ... brain clutter


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

    It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
    Categories
    Swim Workouts
  15. Wed., June 26

    by , June 26th, 2013 at 04:52 PM (The FAF AFAP Digest)
    1. Drylands Lite:


    RC ex, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    leg abductor, 90 x 3 x 8
    low row, 70 x 2 x 8
    overhead squats, 45 x 2 x 8

    Bike, 45 min


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

    I am recovered from the nasty cold that blighted my Zones meet! I took a couple days off to recover and catch up on life. I decided to hit the gym today for some stress release. I'll likely stay out of the pool the rest of the week. I must say it's a tremendous relief not having to worry about being in top form anymore. The last few weeks before Zones it was difficult to concentrate on swimming. I watched my 50 free and 50 back vids that Patrick kindly posted. I was really struggling the last 10-15 meters in both. I would guess that most of this was due to the effects of the summer cold. I had thought that doing lots of AFAP 50s in practice would be sufficient for fast 50s in a meet. But I'm not entirely sure this is correct. Or maybe anyone would look bad when racing next to speedy Erika Braun and Ruth Nichols! Erika set the NR in the 50 back in that heat.

    Here's the 50 back vid:

    I looked perilously close to the 15 meter mark. Patrick correctly comments on the issues I had moving too close to the lane line and the long glide at the finish.

    Updated June 26th, 2013 at 05:07 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  16. Zones, Less is More, Day 2

    by , June 23rd, 2013 at 04:11 PM (The FAF AFAP Digest)
    Zones, Day 2

    -- scratched the evil events

    50 fly, 30.29, NR


    My start wasn't as crisp as usual. My feet were separated when I hit the water. Had just an OK breakout. My fly felt smooth, but my turnover slowed a bit the last 10 meters. Small glide at the finish. Solid swim, but not at the level of my SCY 50 fly at Nats. Still happy with the time! I broke the NR, but missed the WR by .05 (which was my goal for this meet). I was a tiny bit disappointed, but, given everything, I'll gladly take the 30.29. I'm also psyched to have the 50 fly record in all three courses, despite not being a long course swimmer.

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

    So I only swam 3 of my 6 individual events at this Zones meet. It was all I had the physical and mental energy for, and even that was pushing it. The timing of my malaise sucked, but one has to expect that as a masters swimmer. I'm glad I bucked up and swam the meet. The times were not PRs, but they were my best in my current age group and best non-tech suit times. And I am hopeful they will hold up as FINA #1s. I'll be watching the results at Mission for sure.

    The best part of the meet -- as usual -- was hanging out with PV friends and teammates. And it was nice to see Patrick, who closed out the meet with a nice looking 400 IM.

    Updated June 23rd, 2013 at 10:34 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. Zones, Day 1

    by , June 22nd, 2013 at 07:55 PM (The FAF AFAP Digest)
    I didn't swim yesterday; felt too poorly. I felt somewhat better today, but was still tired with low energy. I think I needed a couple more days for a return to full health. Given that, I'm extremely happy with my times today. But, ouch, they felt rough.

    50 free, 28.6

    I had a great start (12 SDKs) and felt good for about 35-40 meters and then struggled to the wall with a long glide at the finish. I was expecting a 29, so was very happy to see 28.6. This is .6 faster than last year and only .4 off the WR. Probably due to doing more freestyle with healthier shoulders. But, yikes, I felt done after this.


    50 back, 32.41, WR

    I had about 50-55 minutes rest after 50 back, but with the way I feel this was not enough. I had another good start, but only felt strong for 25 meters. I had a half body length over Fall at that point, but she cruised by me. I just felt dead. I was pleased to dip under my WR by a few hundredths. But honestly, I feel like I should be a good half second faster. I can't seem to get back to my tech suit PR. I've had life issues before a focus meet 3 long course seasons in a row. Is this a message that I should stick to short course?

    I felt sickish in the warm down pool. Mollie said I was very flushed.


    Mixed 200 medley relay, 2nd

    I swam the backstroke leg. I was exhausted so decided to slow down my turnover and build it. Went 33.1. John, Cheryl and Alex were all very speedy, but we got nipped by VMST -- probably because Chris Stevenson crushed me on the backstroke leg!

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

    I thought I had purchased a ticket for the social, but apparently I had not. This was fine as I went out for fabulous barbecue with my team, which is now full of fast boys who like to compete. We went to Buzz & Ned's and it lived up to its rave reviews.

    I'm now back in my room cursing myself for once again forgetting my compression garments. My upper body takes more of a beating in long course.

    I'm going to scratch the 50 breast tomorrow. I have the same 50-55 minutes rest before 50 fly. But I want to save whatever energy I have for fly without the evilstroke evilly interfering. 50 fly was my focus event for this meet after all, so I'm going to focus on it. The 100 breast is only 15 minutes after 50 fly. Who thinks I'll make it to the starting blocks?

    Considering all I have going on with the move and the girls, I feel lucky to have even gotten in a long course meet. Our summer league team won its first A meet today and Lil Fort had PRs in 50 breast and 50 fly. She dropped three seconds in breast, and I'm wondering if she's becoming a bit of an evilstroker ...

    Updated June 23rd, 2013 at 10:59 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  18. Thursday, June 20

    by , June 20th, 2013 at 03:50 PM (The FAF AFAP Digest)
    950 EZ with 1 burst


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

    Took yesterday off. Was driving home from Pittsburgh anyway. Dragged myself to pool today. Still feeling very poorly, but a tad better after a short swim. Less than 48 hours for this cold to take its leave. It's not the cold so much but the fatigue that sucks right now. I have ratcheted down my expectations. Thankfully my focus event is on Sunday. Here's wishing for energy to seep back in soon!
    Categories
    Swim Workouts
  19. Sick, Tuesday, June 18

    by , June 18th, 2013 at 01:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 fly drills
    50 EZ
    4 x 50 burst + cruise @ 1:30
    150 EZ

    Total: 1250


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

    Was feeling congested and coughy last night. Woke up this am with full on cold. Think I caught it from my visiting mother, who apparently caught a cold on the plane. Haven't had a cold in many ages. Probably the stress and poor sleep were the reason I succumbed. Hope I'm better by Sat.

    Zones timeline: http://www.vaswim.org/meets/2013/ZonesTimeline.pdf

    Zones psych sheet: http://www.vaswim.org/meets/2013/ZonesPsychSheet.pdf

    I will be scratching 100 back. Not enough rest before 50 free for me.
    Categories
    Swim Workouts
  20. Fail, Mon., June 17

    by , June 17th, 2013 at 05:00 PM (The FAF AFAP Digest)
    600 EZ + another *&^%*$#?** kid poops in the pool. I really hadn't intended to take a day off. I will miss a day already on Wed when I'm in Pittsburgh checking on renovations. All I can say is -- how is it that these mothers haven't heard of the swim diaper?!?! The place is an oven too. I just hope I have some better summer swim options in Pittsburgh. Off to first summer league swim meet of the year!
    Categories
    Swim Workouts