Thursday -- 1400 w/some bursts Friday -- 1000 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~~ Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
Swim/SCY/Solo: 600 various 8 x (25 scull + 25 EVF free) @ 1:15 50 EZ 4 x 50 caterpillar fly drill @ 1:15 4 x 50 ?? 8 x 25 shooters w/fins 100 EZ Total: 1750 ------------------------ Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer. Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...
Updated April 17th, 2013 at 01:12 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 8 x 50 w/agility paddles odds = front scull evens = EVF free 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 -- 4 dolphin, 4 fast hands 100 EZ 2 x (25 AFAP free +75 EZ) @ 3:00 (10s) 50 EZ 1 x 50 AFAP fly w/fins (23) 250 EZ 1 x 100 broken free @ 100 pace 200 EZ 100 scull Total: 2350 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly. Psych sheets for Zones are out: http://www.patriotmasters.org/Coloni...ults/index.htm. There are 562 swimmers, the biggest number ever for Zones. I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy. We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made. Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing? http://online.wsj.com/article/SB1000...sj_share_tweet
Updated April 15th, 2013 at 09:50 PM by The Fortress
I was dead today from deep tissue + yesterday's all day gardening session. So I just hopped in and went 1650 EZ. We definitely had crazy buyers. When they found out we hired our own engineer, in a huff, they signed releases to the K based on their guy's report. Then they submitted an email detailing repairs they wanted and were in another huff when they found we had put the house back on the market. I'm not sure they even read our engineer's report or his rebuttal of their engineer Their engineer (who we guess may not be one since the report wasn't stamped) thought we should do things like rip up 1920s floors to make the joists closer and rip out walls to put in copper piping for one drain that was in perfect working order. The report was basically a wish list of structural upgrades. And they attempted to outright lie and say their inspection company didn't do repairs, which was patently false (do they think we can't use google?). Today, they said they would hire a third engineer if we would agree, in advance, to pay whatever repairs that engineer suggested. ?!?!?! Really whacko buyers to think any sane person would agree to that. I'm not sure if they're just idiots or they think it's a buyers market here or what ... Even their home inspector said it was a unique property in wonderful shape for an old house with numerous upgrades already (new garage, new guest house, new pool, new windows, new roof, new wiring, new kitchen). I'm glad we washed our hands of them. Now I have to vacate the house because another prospective buyer is coming over. And it looks like we may have to have another open house during Zones next weekend. Not the best timing, oh well. Jimby and Stud, who are staying here, will have to be super neat. :-) I'm just so very glad they precipitously signed a release so that we could put it back on the market right away. I hope the next prospective buyers are not insane. Please.
Updated April 14th, 2013 at 06:09 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 4 x 50 front scull w/agility paddles 4 x 50 free, EVF emphasis 50 EZ Main Sets: 4 x through 8 x 25 burst + cruise @ 1:00 50 EZ @ 1:00 50 EZ 2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00 -- 10s 8 x 25 w/chute & agility paddles -- 2 breast pull, 2 back, 4 scull 100 EZ Total: 2600 ~~~~~~~~~~~~~~~~~~~~~~~~ Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area. Done with the chute until after Nationals! Still no word on our buyer's structural engineering report. Off to dinner with friends shortly.
Swim/SCY/Solo: Warm up/Transition: 600 various 4 x 50 front scull w/agility paddles @ :15 RI 4 x 50 free w/agility paddles, EVF emphasis @ 1:00 50 EZ 8 x 25 burst + cruise @ 1:00 100 EZ Main Sets: Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters: http://forums.usms.org/showthread.ph...k-14-April-1-7. w/fins: 8 x 25 back shooters @ :40 + :20 extra rest 1 x 100 fast free @ 90% w/agility paddles, :55 200 EZ 6 x 25 right side shooters @ :40 + :40 extra rest 1 x 100 fast IM @ 95%, broken @ 25s for :10, :51 200 EZ 4 x 25 belly shooters @ :40 + :40 extra rest 1 x AFAP 50 breast, :28 100 EZ 2 x 25 shooters @ :40 + :20 extra rest 1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s) 100 EZ 4 x through: 1 x 25 shooter @ :40, no extra rest 1 x 25 AFAP free, no breath (10s) 100 EZ 100 EZ Total: 3400 ~~~~~~~~~~~~~~~~~~~~~~~~~ I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied. Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by. Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.
Updated April 11th, 2013 at 03:49 PM by The Fortress
Drylands: RC/Scap ex, 15 min total ab machine, 120 x 3 x 15 fast free punch on cable machine, 30/35/40 x 1 x 30 leg abductor, 120 x 4 x 8 bicep curl, 30 x 3 x 8 back extensions w/25 lb plate, 3 x 15 power wheel roll outs, 3 x 15 seated twists w/45 lb bar, 2 x 25 russian twists on incline bench w/25 lb plate, 2 x 25 med ball slams, 10 foam rolling/scap stretching, 15 min -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them Swim/SCY/Solo: 700 various 6 x (25 front scull + 25 EVF free) w/agility paddles 50 EZ 2 x (6 x 25 shooters w/fins @ :35 + 50 EZ) 9 x 50 drill (3 fly/back/free) 50 EZ 4 x 25 shooters w/fins 50 EZ Total: 2100 ~~~~~~~~~~~~~~~~~~~~~~~ Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ... On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.
Updated April 10th, 2013 at 07:03 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 4 x 50 front scull w/agility paddles @ :15 RI 8 x 25 shooters w/MF @ :30 (!) 50 EZ 8 x 25 dolphin kick burst + cruise w/MF @ 1:00 -- 4 right side, 4 belly 100 EZ Main sets: 1 x 50 AFAP fly w/fins, 23 low 150 EZ w/fins: 1 x 25 AFAP @ :30 (free, 10) 1 x 50 EZ @ 1:00 1 x 100 smooth backstroke w/agility paddles @ 2:00 2 x 25 AFAP @ :30 (fly, 11 flats) :30 RI 1 x 50 EZ @ 1:30 1 x 100 smooth backstroke w/agility paddles @ 2:00 3 x 25 AFAP @ :30 (dolphin kick w/board 11-12) :30 RI 1 x 50 EZ @ 1:30 1 x 100 smooth backstroke w/agility paddles @ 2:00 4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s) 1:00 RI 1 x 50 EZ @ 1:30 1 x 100 smooth backstroke w/agility paddles @ 2:00 3 x 25 AFAP @ :30 (breast, 13s) :30 RI 1 x 50 EZ @ 1:30 1 x 100 smooth backstroke w/agility paddles @ 2:00 2 x 25 AFAP @ :30 (fly, 11s) :30 RI 1 x 50 EZ @ 1:30 1 x 100 smooth backstroke w/agility paddles @ 2:00 1 x 25 AFAP @ :30 (free, 10) 1 x 50 EZ @ 1:00 1 x 100 smooth backstroke w/agility paddles @ 2:00 100 EZ 8 x 25 w/chute & agility paddles @ 1:10 -- 2 scull, 2 torque drill, 2 breast pull, 2 free 100 EZ Total: 3450 ~~~~~~~~~~~~~~~~~~~~~~~ Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout. Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up! Edit: Entered Zones 100 free/100 fly/50 fly available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays Psych sheets for Spring Nationals are up: http://www.usms.org/comp/scnats13/heats/ I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...
Updated April 9th, 2013 at 06:35 PM by The Fortress
Sunday Drylands: Rc/Scap ex 15 min tried Star Trac ab machine, fail, couldn't get it into a good position straight leg hip flexion, 30 x 3 x 8 each leg low row, 90 x 4 x 8 adductors, 100 x 3 x 8 abductors, 120 x 3 x 8 tricep press, 70 x 3 x 8 flutter kicks on bosu, 2 x 100 seated twists w/30 lb DB, 3 x 25 twists on cable machine w/yoga ball, 40 x 2 x 15 each side med ball slams in squash court, 10 x 50 various foam rolling/streching, 15 min skipped plyos bc of knee Monday Swim/SCY/Solo: Warm up: 600 various 8 x 50 w/agility paddles odds = front scull @ 1:10 evens = free, EVF emphasis @ 1:00 50 EZ Main Sets: 6 x 25 burst + cruise 100 EZ 8 x 25 kick w/fins @ :45 odds = AFAP (11s) evens = EZ 100 EZ Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today. w/fins: 1 x 50 @ 100 pace @ 1:00 (fly, 25 high) 2 x 50 EZ @ 1:00 2 x 50 @ 100 pace @ 1:30 (back, 26) 4 x 50 EZ @ 1:00 3 x 50 @ 100 pace @ 2:00 (breast, 29) 6 x 50 EZ 4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25) 8 x 50 EZ Total: 3100 ~~~~~~~~~~~~~~~~~~~~~~~~~ Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
Swim/SCY/Solo @ SpringHill: Warm up: 550 various 5 x (25 scull + 25 free) w/agility paddles @ 1:00 50 EZ 8 x 25 shooters w/fins @ :35 50 EZ 5 x (25 fly w/agility paddles + 25 EZ) @ 1:00 50 EZ Main Sets: 8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly) 100 EZ 5 x 30 max rest -- dive off side w/chute & fins and SDK to 15 m, cruise back -- this is very hard (if you use a big chute), but so great for starts 100 EZ 8 x (25 AFAP + 75 EZ) @ 3-4:00 3 = back from blocks at the top (13s) 1 = free dive off side (12) 3 = free w/fins from a push (10s) 2 = breast w/fins from a push (13 flats) 50 EZ 5 x 20 in & outs, fast free flip 50 EZ 8 x 25 w/chute @ 1:00 -- 2 breast pull, 2 back, 2 torque drill, 2 scull 50 EZ Total: 3250 ~~~~~~~~~~~~~~~~~~~~~~~~~ Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!
Swim/SCY/Solo @ Mason: Warm up/Transition: 650 various 8 x 50 w/agility paddles odds = scull @ 1:10 evens = free, EVF emphasis @ 1:00 50 EZ 2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ) -- was happy to make these, the last 25 of each set was a little tough -- 6 kicks per 25 50 EZ 6 x 25 burst + cruise @ 1:00 100 EZ Main Sets: 2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ -- 13s 50 EZ 1 x 50 backstroke from the blocks, on the top @ 100 pace -- 30 high -- I should be able to go a second+ faster than this with a tech suit and tapered 200 EZ 4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ) fly, 49+ back, 48 breast, 54 backstroke kick, 48 -- my legs were just burning on the last one, ouch -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time. 8 x 50 smooth w/agility paddles @ 1:00 odds = free evens = back 50 EZ Total: 4400 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ The pool was lovely, cool, and empty today. Such a nice place to train. I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position. Caffeine: inflammation and timing http://www.swimmingscience.net/2013/...ation-but.html Wide butterfly entry: http://www.swimmingscience.net/2013/...butterfly.html
Gym: RC/scap ex, 15 min Stretching & foam rolling, 30+ min Swim/SCY/Solo: 650 various 5 x 50 scull 3 x 100 free, emphasize EVF 50 EZ 5 x (broken 100 dolphin kick on back w/fins + 50 EZ) -- break :10 @ each 25 -- 1st-3rd 25 = UW until flags -- last 25 = shooter 100 EZ Total: 2100 ~~~~~~~~~~~~~~~~~~~~~~~~ Just a recovery day. I was happy that the hypoxic 100s were pretty easy. Not even too much discomfort on the last length. Planning on heading up to Pittsburgh this weekend. Renovations continuing. I think we may have botched some paint colors in one room. Argh!
Swim/SCY/Solo: Warm up: 600 various 16 x 25 back shooters w/fins @ :40 -- These were relatively easy to knock off for the first time in a long time. 50 EZ 4 x 25 burst + cruise, fast hands @ 1:00 50 EZ Main Sets: Started with a dolphin kick set from Week #13 of the HIT forum: http://forums.usms.org/showthread.ph...13-March-25-31. Except I did not increase the rest interval as specified. In fact, I chose an aggressive interval of :45, which gave it an aerobic component. 4 x (6 x 25 dolphin kick w/fins @ :45 + 50 EZ @ 1:00) 2 rounds back, 2 rounds belly 1 = 10 y fast UW 2 = 15 y fast UW 3 = 20 y fast UW 4 = EZ 5 = AFAP shooter (9-10) 6 = EZ 100 EZ 4 x through: fly/back/breast/free (except I did dolphin kick w/board on the 100 fly) 50 @ 100 pace @ 1:00 50 EZ @ 1:00 100 @ 200 pace @ 2:00 100 EZ @ 2:00 100 EZ 8 x 25 w/chute @ 1:00 -- 2 flutter kick w/board, 2 breast, 4 free 8 x 25 backstroke kick w/fins with med ball held overhead with one arm, other arm at side @ :45 50 EZ Total: 3850 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I was kinda tired after the dolphin kick set. The next set was not easy. I think I may opt for a long stretch and recovery swim tomorrow and crank on Thur & Fri. I feel in need of a massage. My left knee is still bothering me. I have cut back on the plyos, but I may have to eliminate them entirely. Hopefully, I have enough of a "jumping base" to get me through until LCM Zones in June. Meanwhile, I did order an active wrap ice thingie for the knee. I figure I should at least be icing it, but it's hard to ice the side of your knee. My right elbow is better, but I can tell I still need one more plasma lysing treatment. I think my body will appreciate the break from an exclusive diet of HIT in July and August when I plan to goof off more. Still haven't signed up for Zones yet. Need to get Teen Fort signed up too. Hope we have some good relays! Though the traitor Speedo will not be joining us as he is still a non-swimmer.
Drylands: RC/scap ex, 10 min good mornings, 75 x 1 x 8, 80 x 3 x 8 russian twists on incline bench w/25 lb plate, 3 x 25 explosive glute isolator, 50 x 2 each leg extreme angle iso squat w/30 lb DB, 4:00 total ab machine, 120 x 3 x 15 resisted track start jumps, 40 x 2 x 10 low row negatives, 70 x 3 x 8 med ball slams, 2 x 10 power wheel roll outs, 2 x 15 long arm crunches, 2 x 50 foam rolling, 5:00 Swim/SCY/Solo: 600 various 8 x 25 back shooters w/fins @ :40 50 EZ 5 x 50 scull @ :15 RI 5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00 50 EZ 2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ) -- 15 m UW for hypoxic emphasis 5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00 50 EZ Total: 2400 ~~~~~~~~~~~~~~~~~~~~~~~~ Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow. Interview with Swimming World, part of the April Masters Monday series: http://www.swimmingworldmagazine.com...lie-Livingston. I should have said training solo can sometimes suck!
Updated April 1st, 2013 at 06:39 PM by The Fortress
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?
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.
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
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.
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
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!
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