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Swim Workouts

  1. Thursday, March 8

    by , March 8th, 2012 at 02:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    6 x 25 no breath free @ :35ish
    50 EZ

    Speed/Power Sets:

    10 x 25 burst + cruise @ 1:00
    4 speed drills, 6 dolphin
    -- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
    -- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
    -- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
    -- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
    -- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side

    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 high, my fastest ever in practice
    -- had a sub-par breakout on the first 25
    -- I did this as a no breather, which is probably why it was my fastest
    200 EZ

    6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
    -- went 12 high and then all 13 flat-13 lows
    -- would've like more rest, but was running out of time
    50 EZ

    5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
    100 EZ

    Total: 3200/675 AFAP

    +++++++++++++++++++++++++++++

    Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.

    After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.

    I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.

    Whey protein:
    http://www.livestrong.com/article/55...-whey-protein/

    Updated March 8th, 2012 at 06:11 PM by The Fortress

    Categories
    Swim Workouts
  2. Tuesday, March 6

    by , March 6th, 2012 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    MF Work:

    16 x 25 DPK shooters w/MF @ :30-:35
    -- back, belly, twirling 360s

    5 x 50 caterpillar fly drill w/MF @ 1:10

    10 x 25 burst + cruise @ 1:00
    -- dolphin kick on belly w/MF
    100 EZ

    10 x 25 burst + cruise @ 1:00
    fast hands breast w/MF (4 strokes to 15 m)
    100 EZ

    Main LP Set:

    6 x (broken AFAP 100s w/fins + 100 EZ), done as:

    1-2 100s @ 5:00
    -- broken @ :50 for :20 & @ 75 for :10
    1 = breast w/MF, 27 high/52
    (calf cramped on this and I put away MF)
    2 = IM, 23 low/48

    3-4 100s @ 6:00
    -- broken @ 50 for :30 & @ 75 for :15
    3 = fly, 23 low/45
    4 = fly, 23 high/46

    5-6 100s @ 7:00
    -- broken @ 50 for 1:00 & @ 75 for :30
    5 = IM, 23 mid/46
    6 = IM, 23 low/47 (bad breast leg)

    100 EZ

    Total: 3250

    +++++++++++++++++++++++++++++

    I didn't waste any time getting right back to the LP work, reprising a set I did several weeks ago. Legs were burning after MF works. And right calf was cramping at the end. Getting out the 2XU leggings later.

    Random other thought about pre-Nats training: I think I'm going to largely forget bikram yoga (other than going for variety) for the next 7 weeks. It is very fatiguing, and I've been better about doing swim specific stretches while doing my rehab exercises. I did 30-40 minutes last night of both.

    I had a chat with a swim store owner here in NoVa. I could not get him to say one bad thing about the FS3, despite him admitting that several college teams had sent the women's kneeskins back. He is enamored with the LZR Elite suit. But this suit is being discontinued and no more imports are coming into the country. So if you like them, pick one up! The LZR Elite is being replaced by the $395 FS3 that is coming out soon. The material is apparently different that both the $595 FS3 and the LZR Elite. Maybe it's more akin to the X-Glide suit.

    Back to the gym tomorrow ...

    Oh, Jimby made this proposal:

    "How about this high concept show we can sell to swimming video amalgamated industries, llc? Practice Meets Wife Swap. I come and train with u for two weeks, concentrating on 1:18 work:rest ratio work. You then come train middle distance repeats on tough intervals then we see what we've learned."

    I thought this would benefit him much more than me. He called me an ignoble scientist for daring to say so. It would be the height of idiocy for me to change my training now, but I would told him I would consider this training flip flop in May.

    Nationals:

    Just signed up for SCY Nationals in Greensboro:

    100 fly, 1:02.5
    100 back 1:01.99
    100 IM 1:03.70
    50 free 25.30 (6th)
    50 fly, 26.79
    50 back, 27.46

    I made up a time for 100 fly that was faster than I swam last year, but a tad slower than my best (I've consistently been slower in this event without the suits.) The 100 back is my best time. And I reverse sandbagged my 100 IM and entered a time better than my best time that I hope to do. Ha! ) My 50s are the times I just swam and my best kneeskin 50 free time. To Jazzy's chagrin, I designated 50 free as my sixth event. I know this may be an untapped event for me, but right now I have other events on my brain.

    Zones:

    Mulling over possible Zones entries. Right now thinking about:

    100 free
    200 mixed medley relay
    50 fly
    200 women's free relay

    200 free (50 split request)
    200 mixed free relay
    100 breast
    200 women's 200 medley relay

    Updated March 6th, 2012 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  3. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 03:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


    +++++++++++++++++++++++++++++

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts
  4. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 03:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.

    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800

    ++++++++++++++++++++++++++++

    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:
    http://www.warrentonmasters.org/Medi...12-program.pdf
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    Butterfly, second kick:
    http://ht.ly/9pmK4
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:
    http://forum.collegeswimming.com/vie...php?f=9&t=5777

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, March 1

    by , March 1st, 2012 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750


    ART, 30 minutes

    ++++++++++++++++++++++++++++

    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Categories
    Swim Workouts , ART
  6. Tuesday, Feb. 28

    by , February 28th, 2012 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (5 x 50 drills) @ :10 RI except more on breast
    5 fly, 5 back, 5 breast
    50 EZ

    8 x 25 back shooters w/fins
    8 x 25 burst + cruise @ 1:00
    4 dolphin, 4 speed drills
    50 EZ

    8 x 25 belly shooters w/fins
    8 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    Total: 2350

    ++++++++++++++++++++++++++++

    Definitely sick. The vitamin C laced key lime pie I gorged on while at The Couch last night didn't do the trick. My lovely friends on FB recommended Vitamin C mega doses, zinc, micellized A, echinacea and Cold Snap. I may take the day off tomorrow if I'm feeling worse. Lil Fort is getting the crud too.

    I received the Arena X-Glide suit I ordered in the mail today. But they sent me the open back instead of the closed back. Losing big points on customer service ... The legs are shorter than the LZR Elite, which I don't like. And the fabric is not as stretchy. I used the sizing chart to order, but it looks possibly slightly big on top. I don't have the energy right now to try it on at the moment.

    Event order for Albatross Meet. What to swim?!

    I could do:
    100 fly/100 IM/50 free
    or 50 back/100 IM/50 free
    or 100 fly/50 breast/100 IM
    or 100 fly/50 breast/50 fly

    I just want to do something different than last year when I swam 50 back/100 back/50 fly.


    EVENT SCHEDULE
    Warm-ups start at 2:00 PM
    Meet Session starts at 3:00 PM
    # Gender Event
    1 Mixed 100 M Fly
    2 Mixed 100 M Free
    3 Mixed 200 M Breast
    4 Female 50 M Back
    5 Male 50 M Back
    6 Mixed 200 M IM
    7 Female 50 M Breast
    8 Male 50 M Breast
    9 Mixed 200 M Free
    10 Mixed 100 M Back
    11 Mixed 200 M Fly
    Couples 100 M Relay
    12 Mixed 100 M IM
    13 Mixed 200 M Back
    14 Female 50 M Fly
    15 Male 50 M Fly
    16 Mixed 100 M Breast
    17 Female 50 M Free
    18 Male 50 M Free

    Updated February 28th, 2012 at 09:18 PM by The Fortress

    Categories
    Swim Workouts
  7. Monday, Feb. 27

    by , February 27th, 2012 at 03:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

    +++++++++++++++++++++++++++++

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, Feb. 27

    by , February 27th, 2012 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    24 x 25
    odds = easy speed @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3100

    +++++++++++++++++++++++++++++

    Felt a little draggy at first after the weekend off. But better as I went along. Going to cut the amount of fast swimming quite a bit during this recovery week. Still think I might be coming down with something. Really hope not!
    Categories
    Swim Workouts
  9. Friday, Feb. 24

    by , February 24th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    45 minutes slow, mostly continuous swim.

    ART, 30 min


    ++++++++++++++++++++++++++++++

    Woke up feeling tuckered out despite a good night's sleep, so no lactate workout for me today. It was probably unrealistic anyway, as I've done 3 hard speed workouts this week.

    I'm feeling a little panicky about my left shoulder. It's been bothering me for weeks now, despite faithfully doing my RC and scapular exercises. (Did another round just last night). Worried that I'm on the verge of tendonitis. ART doc says probably not yet, but that I have inflammation in the subscapularis, teres and lower infraspinatus area. I have a very tight supraspinatus as well. I wonder if not going to yoga is a culprit there? The ART session was one of the more painful I've had lately. He says I'll be sore for a couple days. I need more Aleve!

    I did make a precautionary appt with my pain doc for March 8.

    I'm still blaming my elbows for causing this problem. However, I wonder if the failure to take a recovery week may have contributed some? I am going to be resting some between now and Match 17, so perhaps that will help.

    Updated February 24th, 2012 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , ART
  10. Thursday, Feb. 23

    by , February 23rd, 2012 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    12 x 25 burst + cruise @ 1:00
    8 speed drills, 4 dolphin
    50 EZ

    6 x 50 "accelerations" w/fins @ 1:15
    odds = 25 kick down to bottom of pool w/kickboard, jump off bottom, sprint flutter kick to wall from dead start + 25 EZ
    evens = 25 swim free to mid pool, flip turn, dive down and squat jump off bottom of pool, sprint to wall from dead start + 25 EZ
    75 EZ

    1 x 50 AFAP backstroke from blocks
    -- rolling start
    -- 29 flat
    175 EZ

    8 x 25 AFAP back shooters w/MF @ 1:00
    -- was hoping to hold high 8s and I did
    150 EZ

    8 x 25 w/parachute @ 1:15
    4 = free w/paddles & fins
    4 = back shooters
    100 EZ

    Total: 2900

    ++++++++++++++++++++++++++++

    Tired from that effort. I may do workout #5 from the HIT forum tomorrow: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame].

    I am in desperate need of a tech suit. I have an ancient LZR Elite and a another pretty used one with two small holes in it. I sent back the FS3 I ordered last week. So I went ahead and pre-ordered the Arena Carbon Pro closed back kneeskin. The problem is is doesn't come out for awhile and I have the Albatross meet that I'd like to swim well at on March 17. (Haven't decided how much to rest yet ...) I may have to order another suit as a back up. Not sure if I should order another LZR Elite or the new Arena X-Glide. I haven't worn Arena suits before, so I'm not sure how they fit. Anyone have experience with them?
    Categories
    Swim Workouts
  11. Tuesday, Feb. 21

    by , February 21st, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 free w/paddles, no breath @ :35
    5 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

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

    12 x AFAP 50s, done as:

    3 x (4 x broken AFAP 50 w/fins + 50 EZ @ 3:00)
    -- broken :10 at 25
    -- 100 EZ after each round

    Round 1: IM order, no fins on 50 back
    10/10, 13/14, 13/14, 10/high 10-11 flat
    Round 2: IM order, shooters on back
    10/10 high, 8 high/9 high, 13/14, 10 high/12
    Round 3: dolphin kick w/board
    1st 25: 10 high-11 mid, 2nd 25: 11 high-12

    100 EZ

    Total: 3100

    +++++++++++++++++++++++++++++

    The last set kicked my ass, especially following on the heels of yesterday's speed workout. Lactate was really spiking in last round. Saving the kicks for last is killer that way.

    Swim Science article where Mullen postulates that swimmers need to focus on athleticism, not just neural training of swim skills: http://www.swimmingscience.net/2012/...-athletic.html

    Need to sign up for Warrenton meet: https://www.ClubAssistant.com/club/m...1481&smid=3731. Still planning on 4 x 50.

    Really bummed that Fort Son told me he thinks he has mono. He's waiting for results of a blood test. He had really improved his erg scores with some real college coaching. He does not have the type of personality that will deal with mono very well.

    Updated February 21st, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  12. Sunday, Feb. 13

    by , February 19th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (25 min)
    explosive leg press, 270 x 4-5 x 15
    seated row negatives, 50 x 3 x 15
    overhead squats w/bar, 45 x 2 x 15, 55 x 1 x 15
    leg extensions, 130 x 4 x 7
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, 85 x 4 x 8
    knee tuck jumps, 10
    altitude drops, 10


    Swim/SCM/Solo:

    1500 meters easy in gym pool


    ++++++++++++++++++++++++++++

    Rushed out of the pool to go to Lil Fort's swim meet and it was cancelled. Power outage. Oh well, probably needed an easy swim anyway. I can tell I am in need of a recovery week. But I'll have to wait another week.
  13. Friday, Feb. 17

    by , February 17th, 2012 at 09:19 PM (The FAF AFAP Digest)
    Swim/SCY/Mostly Solo:

    Warm up/Transition:

    400 various
    Speedo chat break, which we should have done in the hot tub in retrospect
    200 back/kick

    10 x 25 shooters on back w/fins

    5 x 50 free w/paddles @ :50
    4 x 50 torque drill w/paddles @ whatever
    75 EZ

    Speed Sets:

    10 x burst + cruise @ 1:00
    50 EZ

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00
    1 = fly, 23 low
    2 = fly-back, 23 mid
    3 = back-breast, 26 high-27 flat
    4 = breast-free, 25
    5 = fly, 23 mid

    5 x 50 w/stretch cordz @ 2:00
    25 resisted free w/paddles + 25 assisted speed
    125 EZ

    Total: 2650


    ART, 30 minutes:

    Got my scapular area and shoulder worked on again. I think after lots of rehab exercises and some body work, it's starting to feel better.

    ++++++++++++++++++++++++++++

    Felt kinda sluggish in the water today. I think I'm not fully recovered from that deep tissue massage yet. Still, times were solid considering.

    Went to GMU for the VA AAA HS Champsafter ART. Lots of fast swimming. Very peculiar incident. The 2 top boys in the 100 fly were DQ'd for flinching on the start. One DQ was reversed by the head ref. However, it was his son and the other DQ stood. That sounds dicey indeed. Teen Fort is just swimming relays. Happily, her medley relay went faster even after kicking off their fast freestyler who loafed at Regionals. She is swimming tomorrow and then heading up to Boston for a couple days. She was supposed to erg in the Crash Sprints with some teammates, but hasn't been erging due to a cortisone injection in the knee. But she does have unofficial visits with two college coaches.

    I am having a day of exasperation with my I can run anywhere husband. To my consternation, he announced today that he simply must go on vacation the first week of April, to a location with no real pool. Huh. My April meets have been on the calendar forever. Naturally, I had to remind him that I wrecked havoc on my past two long course seasons due to long family vacations. And last April I missed Zones for the Boston marathon and didn't do a SCY taper. How quickly they forget! Round 1: Fortress. The facts are clearly on my side.

    Updated February 17th, 2012 at 09:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  14. Mega Sprinting, Tuesday, Feb 14

    by , February 14th, 2012 at 07:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters @ :35
    6 x 25 no breather free w/paddles @ :35
    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    Did a workout from sprinter John Elbers' (retired MAC Elite swimmer) blog that I "mastersized." Basically a neuro-sprint set + sprint endurance set. Well, for me it's sprint endurance since "distance oriented" sets are not on my sprinter agenda.

    10 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on back
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on belly
    50 EZ

    4 x 25 burst to 15 m + cruise @ 1:00
    -- fast doggy paddle
    100 EZ

    5 x (broken AFAP 100s w/fins + 150 EZ) @ 6:00-7:00
    -- This set could also be characterized as repeat sets of AFAP 25s on short rest.
    -- I focused on a target time for each 25.
    -- I started out with :15 rest at each 25, but that interval was a pain, so switched it to :30 for the other 4 100s. Much easier to keep track of things.

    1 = fly (10, 11, 12, 11 high)
    2 = fly (10, 10, 11, 11)
    -- happy with this. aside from some fatigue, the difference between 10 & 11 is that I took a breath on the 11s
    3 = IM (10, 10, 14, 11)
    4 = flutter kick w/board (all 11 lows)
    5 = shooter on back (all low 9s, had been hoping I could hold this)

    Total: 3350


    Massage, 75 minutes:

    I was pretty tight, especially the scapular and supraspinatus areas. They break down with no weights + sprinting.

    +++++++++++++++++++++++++++++

    I'm really tired after that workout! That's a LOT of sprinting yardage for me. Tried to get in a tough workout today, since I'm busy tomorrow with various things. Might make it to the gym though. I obviously need to do more stretching.

    I'm way ahead of my GTD pace. I suspect I've been swimming more this year. Swimming is much more pleasant with less lifting and upper body fatigue. I'm doing more speed/race pace work as well so far.

    Updated February 14th, 2012 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  15. Il Garbagio, Monday, Feb. 13

    by , February 13th, 2012 at 05:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills @ 1:00-1:05

    30 x 50 DPK shooters w/MF
    1-10: back @ :30
    :30 rest
    11-20: belly @ :30
    :30 rest
    21-30: 360 twirling @ :35
    50 EZ

    15 x 50 DPS free w/paddles & fins @ :50
    -- fins just to float; hate buoys
    50 EZ

    8 x 25 long breast pullouts
    50 EZ

    Total: 2850

    20 minutes rehab exercises

    +++++++++++++++++++++++++++++

    Just swam slow and worked on technique today. I don't actually consider it Il Garbagio, but some might. I needed a recovery workout after yesterday's double, and yoga didn't fit today's schedule. Tomorrow, I will do a sprint workout and I have a massage booked. Not for Valentine's Day; I really try to ignore that silly holiday.
    Categories
    Swim Workouts
  16. Sunday Double, Feb. 13

    by , February 13th, 2012 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/scapular/elbow exercises
    kettle ball reverse scoops, 25 x 2 x 15
    total ab machine, 130 x 3 x 15
    good mornings, 65 1 x 1 8, 75 x 3 x 8
    box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
    explosive leg press, 270 x 4 x 12
    altitude drops, 10
    knee tuck jumps, 2 x 10
    lateral bunny hops, 3 x 15
    standing broad jumps, 2 x 10


    Swim/SCY/Solo:

    I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.

    Warm up:

    650
    8 x 25 shooters w/fins @ :35
    8 x 25 no breather free w/fins @ :35
    50 EZ

    Main LP Sets:

    24 x 50:

    8 x 50 back shooters w/fins best average @ 1:30
    -- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
    -- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
    -- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
    200 EZ

    8 x 50 fly w/fins @ 100 pace @ 1:30
    -- went mid to high 26s, a couple 27 flats
    -- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
    200 EZ

    8 x 50 breast w/fins @ 100 pace
    -- went high 29s-30 flats
    200 EZ

    Total: 2900

    +++++++++++++++++++++++++++++

    I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.

    I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.

    Updated February 13th, 2012 at 03:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Friday, Feb. 10

    by , February 10th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    8 x 25 shooters w/fins @ :40
    6 x 25 over kick free, no breath @ :40ish
    50 EZ

    Speed/LP Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    Then, I did a Rich Abrahams set:

    6 x broken AFAP 100s @ 10:00:

    #1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    Swim 200 very easy after each effort.

    Went:
    1 = IM, :50
    2 = IM, :50
    3 = fly, :45 mid
    4 = breast, :55
    5 = fly, :45 flat
    6 = fly, :44 flat

    Total: 3300


    ART, 30 minutes:

    My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


    +++++++++++++++++++++++++++++

    This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

    Preliminary SCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php.

    Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
    1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
    1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
    1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
    1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
    2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
    1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


    GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

    Updated February 10th, 2012 at 08:11 PM by The Fortress

    Categories
    Swim Workouts , ART
  18. Wed.-Thursday, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 4 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25

    5-10 minutes on foam roller


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

    +++++++++++++++++++++++++++++

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  19. Wed.-Thursay, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 3 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

    +++++++++++++++++++++++++++++

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  20. Wed., Feb. 8

    by , February 8th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    4 kick, 4 speedplay
    75 EZ

    1 x 50 AFAP back from the blocks, 29 low
    75 EZ
    -- deliberately did this early in the workout, glad I did

    I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.

    2 x (5 x 100 + X yards EZ):
    1 = 25 fast, 75 EZ @ 2:00
    2 = 35 fast, 65 EZ @ 2:00
    3 = 50 fast, 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00

    round 1 = free with paddles & fins
    -- 10 on 25, 24 flat on 50, 54 flat on 100
    -- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.

    round 2 = backstroke kick w/fins
    -- 9 on 25, 21 flat on 50, 52 high on 100
    -- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
    -- legs were just burning afterward

    Total: 3450

    ++++++++++++++++++++++++++++

    I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.

    I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
    Categories
    Swim Workouts