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Swim Workouts

  1. Tuesday, Jan. 3

    by , January 3rd, 2012 at 04:32 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    HS hi row, 140 x 1 x 8, 150 x 3 x 8
    leg extension, 100 x 4 x 8
    deadlift, 135 x 3 x 8
    push press, 60 x 3 x 10
    explosive leg press, 290 x 3 x 12
    rear felt fly, 85 x 2 x 8, 100 x 1 x 6
    med ball slamming, 5:00
    extreme angle isometric squat, 3:00


    Swim/SCY/Solo:

    Warm up & Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    10 x 25 breast dolphin with wiffle ball under neck
    50 EZ

    5 x 100 backstroke kick w/fins @ 2:00
    -- by 25s: 6 SDK, 8 SDK, 8 SDK, shooter @ 100 pace
    -- around 1:00 on all of them
    -- did not increase from 8 to 10 on 3rd 25 because that would be an entire length with an easy speed fin kick

    100 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00

    1 = fly, 23 mid
    2 = flutter kick w/board, high 23-24 flat
    3 = 25 dolphin kick w/board, :5 break at 25, and 25 back shooter, high 20-21 flat

    repeated order on second round:

    4= 24 flat
    5 = high 24-25 flat
    6 = 21 mid

    50 EZ

    Total: 3150

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

    Random thoughts:

    1. The deadlift didn't bother my elbows. But I was still cautious and started at a low weight. I think I will deadlift just 1x week since it's such a taxing exercise and very methodically increase weight to let the joints adjust.

    2. I tried the push press for the first time in a long while. I love this explosive exercise. But the thing that seems to bother my elbows most is cleaning a weight from the floor, which you have to do to start this exercise. So I may not increase weight until the elbows are fully healed.

    3. From now on, I will only do explosive leg press rather than working on increasing max weight. The power aspect seems more valuable.

    4. I was tired the back half of that sprint set. Hence, the times falling off somewhat the second round. I lost some sprint conditioning in December with the taper and post taper workouts. I'm sure I'll bounce back in a couple weeks.

    5. I may finally go to bikram tomorrow. I've been waiting until the cold improves b/c breathing is essential for bikram.

    6. I need to do some more hypoxic backstroke work after ignoring it all fall.

    7. Gonna be tired after today. Need to look for my compression tights.

    8. I ended the year with 331 miles. Not bad considering I had three long tapers, a major vacation and some missed training due to illness. Of course, much of those miles are recovery and drill work.

    9. I had a recovery drink and energy bar after weights while driving to the pool. Not sure I ate enough breakfast or lunch because I got hungry while swimming.

    Updated January 3rd, 2012 at 05:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. And there was joy in FortVille, Monday, Jan. 2

    by , January 2nd, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    (300 swim, 300 kick)

    MF Work:

    20 x 25 shooters w/MF @ :35
    5 x belly, right side, left side, back

    8 x 50 breast w/MF, no pullouts @ 1:05

    8 x 50 fly drill w/MF @ 1:00

    50 EZ

    Aerobic Sprint Hybrid Set:

    30 x 50 @ 1:00 w/fins
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    100 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    23 high-24 flat

    200 EZ

    Total: 3800


    Core Work @ Gym:

    RC and ankle exercises
    flutter kicks on bosu, 100
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 20
    back extensions w/plate, 25 x 2 x 15

    Stretching, 20 minutes


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

    Our kitty is found! We used a thermal sensing device and drywall saw to spring her. She was trapped between two beams behind a slanted ceiling wall. What a relief that was. I had read numerous horror stories on the internet about cats trapped behind walls for many days. Now we just have an expensive repair job. The only downer of the day was sending Fort Son back to college. But at least I didn't have a meltdown like I did in September.

    Finally felt up to doing a bit of speed work today. I decided to ease into it with a hybrid set that I've done before and really like. Definitely felt a little rusty. Hoping I can now ramp up the speed and lactate work.

    The pool and gym were full of resolutionists today. Not even cute outfits! I saw a few men in button down shirts and khaki shorts. Hope they clear out without hurting themselves in the next few weeks. I really disliked doing my drylands after swimming. I had no choice today as I had to swim before the HS teams came in. But I felt weak at the gym. Glad I didn't have weights planned!

    I posted my first workouts on the High Intensity Training thread. I may try to do my Wednesday workout later this week.

    Updated January 2nd, 2012 at 05:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Dec. 31

    by , January 1st, 2012 at 10:53 AM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    leb abductor, 130 x 3 x 8
    wide grip lat pull down, 100 x 3 x 8
    overhead squats, 45 x 3 x 15
    skull crushers, 50 x 3 x 12
    single arm overhead DB shoulder press, 25 x 2 x 8 each arm (this seemed to bother my right elbow, maybe I can't do any pressing yet)
    explosive leg press, 270 x 3 x 10
    fast reverse scoop w/35 lb kettleball, 35 x 3 x 15
    long arm crunches, 2 x 50
    power wheel roll outs, 2 x 20


    Bike, 45 minutes

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

    Still keeping weights pretty light as I missed another week of drylands. My elbows actually felt better after drylands than before. The only problem was that I turned my ankle walking out the door. What a klutz! This may set me back another couple weeks.

    Had a lovely New Years Eve. Just went to a movie with Lil Fort and had some champagne with Mr. Fort. But New Years Day has been bloody grim so far. We were supposed to go to a 5K race and brunch with friends. Instead, our kitty went missing. At first we thought she was on the roof, but now we've heard her behind some drywall in the third floor ceiling. A friend is coming over with his dryland saw. We're hoping we can find her and coax her out ...

    Updated January 1st, 2012 at 12:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Friday, Dec. 30

    by , December 30th, 2011 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills @ 1:00

    40 x 25
    1-10: backstroke kick, no fins, @ :30
    11-20: breast, long pullouts @ :30
    21-30: back shooter w/fins @ :30*
    31-40: human drill @ :35

    * Couldn't do these yesterday because of my sinuses. Doable today.

    3 x 200 w/paddles & fins @ 3:15
    50 front scull + 50 flutter kick + 50 dolphin kick on back + 50 free

    20 x 50 w/fins @ :50
    2 flutter kick w/board, 2 free working on DPS

    8 x 50 fly drills @ 1:00

    50 EZ

    Total: 4050

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

    Still just cruising and working on technique while I get over this nasty cold. I was hoping that the 5 days off would help my various injuries. The ankle feels better, but the elbows not so much. Tendonitis is a persistent pernicious thing ... Was hoping to go to my team's Swim in the New Year practice, but I'm not sure I'm quite up to it yet.

    Off to dinner with family and friends! Can't believe 2011 is almost over.

    Updated December 30th, 2011 at 05:47 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, Dec. 29

    by , December 29th, 2011 at 06:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x through:

    200 kick w/fins @ 3:00
    2 x 100 free w/paddles @ 1:30
    4 x 50 stroke drill/IM order @ 1:00

    50 EZ

    Total: 3050

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

    Unlike Patrick, I have not been experiencing holiday bliss in lieu of swimming. In fact, I've been wondering if the Fort Fam was on the naughty list. Teen Fort just recovered from a nasty bout of flu. On Xmas day, Mr. Fort had a 24 hour bug and my sniffles turned into a massive head cold. Two days later, Lil Fort got the 24 hour bug (why does it always come at 3:00 am?!) So I was H2O free for 5 days and watched endless episodes of Breaking Bad. I just did a cruiser workout today, as I'm still recovering. I wish I knew why I have such a crap immune system! I'm trying not to fret unduly about it, though, as I feel like I largely had a fantastic year of racing.

    Year in Review:

    I didn't swim as many meets this year, only 6 -- the least in my masters career. I scratched a couple meets due to injury or illness. Thoughts and lessons learned:

    -- Advise Mr. Fort how little I ended up competing this year so that I am, ipso facto, entitled to more meets!

    March, Warrenton SCY meet:
    -- Rested a few days and cranked out 3 very good SCY times, two just off PRs.

    March, Albatross SCM meet:
    -- The best 3 hours of swimming in my life. Afternoon meets clearly agree with me!

    April, SCY Zones (1 day):
    -- Didn't rest for this meet. Should have, as my times were meh. This year, I will rest some for Zones and just keep resting for SCY Nationals.

    August, LCM Nats (3 day)
    -- Having no meets between April & August is really not ideal.
    -- Taking a 2 week vacation in June is not conducive to fast swimming in early August.
    -- Unlike some, I need to train long course to race long course. Hopefully, I can squeeze some in next summer.
    -- This was a subpar meet for me except for the 50 back.

    October, Sprint Classic SCY
    -- Swam a fast 50 back and some fast 25s coming off a sickness taper.

    December, NE SCM Champs (2 day)
    -- A great meet for me in all 5 events.
    -- High intensity training clearly came through for me as I had no aerobic base whatsoever after events of the summer and fall.

    Best swim of the year:
    50 back SCM, 30.58

    Worst swim of the year:
    100 fly LCM
    -- retiring from this event


    Schedule for 2012:

    So far on the radar:

    March 3: Frank Clark Masters Open @ Greensboro NC

    March 17: Albatross Open @ Bethesda MD

    April 14-15: Colonies Zones @ GMU

    April 27-29: SCY Nationals @ Greensboro

    -- I'd ideally like to do something in Feb., but not sure what works.

    Updated December 29th, 2011 at 09:25 PM by The Fortress

    Categories
    Swim Workouts
  6. Thursday, Dec. 22

    by , December 22nd, 2011 at 10:14 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises, 15 minutes

    Bike, 40 minutes

    Stretching, 25 minutes


    Swim/SCY @ Mason:

    Warm up & Transition:

    400 swim
    400 kick
    400 pull

    -- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.

    4 x 100 build any stroke @ 1:40
    -- I swam smooth 100 IMs

    16 x 25 @ :40
    3 shooters, 1 EZ

    Main Set:

    12 x 150
    3 x 150 various free drills
    3 x 150 free
    3 x 150 various stroke drills
    3 x 150 stroke

    -- No. Instead, I did:
    3 x 150 flutter kick w/board & fins @ 2:45
    3 x 150 backstroke kick w/fins @ 2:30
    3 x 150 flutter kick w/fins @ 2:30
    3 x 150 IM (fly/back/breast) @ 3:00
    -- I snuck in a couple easy 50s between set 2 and 3.

    100 EZ

    Total: 3700

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

    The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.

    I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.

    Rich Abrahams posted the attached pic on my FB wall. That girl has legs!

    Updated December 22nd, 2011 at 10:30 PM by The Fortress

    Categories
    Swim Workouts , Spinning
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  7. Wed., Dec. 21

    by , December 21st, 2011 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills

    Main Sets:

    20 x 50 kick w/MF @ 1:00
    odds = double shooter
    evens = dolphin kick w/board
    50 EZ

    Stole Chris' set from this am (or some of it, used fins):

    3 x 50 single arm fly @ 1:00
    2 x 100 free @ 1:30
    3 x 50 back @ 1:00
    2 x 100 free @ 1:25
    3 x 50 breast @ 1:00
    2 x 100 free @ 1:20
    3 x 50 flutter kick w/board @ 1:00
    2 x 100 free @ 1:15
    3 x 50 back @ 1:00
    -- worked the 100s, cruised the 50s
    -- HS kids came in at this point. They are not normally there on Wednesdays, so I was puzzled. This prevented me from getting in a quasi "hard aerobic" workout -- for me.

    100 EZ

    Total: 3700

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

    I was somewhat tired in the pool from the last 3 days of cycling and drylands. I plan to swim with my team tomorrow night for a nice change of pace.

    I am done shopping!
    Categories
    Swim Workouts
  8. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 05:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.

    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050

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

    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  9. Sat., Dec. 17

    by , December 17th, 2011 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x (4 x 50)
    8 fly drills
    8 25 shooter + 25 nubber drill
    8 breast w/wiffle ball*
    8 free, kickoff back on turn**
    50 EZ

    * This was amusing. It took a few 50s to even get the hang of this drill. I wish there was a rubber band attached to the ball. Still, with my head down further, I got into a streamline more quickly.
    ** Bad breakouts. It'll take awhile to figure out exactly when to start spinning around.

    5 x smooth 200 IM w/fins @ 3:15
    -- drilled fly
    100 EZ

    Total: 3350

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

    Just another easy workout. But I enjoy drills and technique work.

    I woke up this morning with a very swollen ankle despite icing last night. Guess I sprained it ... At least I have the ankle brace from the last time I sprained it. This poses somewhat of a training dilemma. I had intended to focus on lower body work at the gym, but the ankle may restrict some of that. And I can't exactly kick hard with it either. Or do one legged yoga poses. I don't feel like doing much intensity right now anyway. Guess I'll have to be creative for a bit.

    Off to another high school swim meet, which means I'll be on and not off my feet. Teen Fort won the 200 IM and 100 breast last night after a week sick with the flu. Despite looking just like me, she's such a different swimmer -- all short axis, no SDK and a slower turnover. Funny how that works.
    Categories
    Swim Workouts
  10. Thursday, Dec. 15

    by , December 15th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    (even these bother my elbows)
    leg press, 270 x 3 x 12
    abductor legs, 100 x 3 x 12
    extreme angle steps ups (no DBs), 2 x 20
    extreme angle iso squat, 3:00
    lower back machine, 110 x 3 x 20

    russian twists on incline, 25 x 2 x 25
    reverse scoops w/plate, 25 x 2 x 10
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    captains chair leg raises, 2 x 15

    15 minutes stretching

    ~~~~~ shopping interlude ~~~~~~~


    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    20 x 50 shooters w/MF
    10 back 10 belly
    perfect streamlines

    4 x (8 x 50s)
    :30 between rounds
    8 x dolphin kick w/board & MF @ :50
    -- hold under :35
    8 x breast w/MF with long pullouts @ 1:10
    -- Note to self: keep elbows closer to body on recovery
    8 x flutter kick w/board & fins @ :50
    -- hold under :35
    8 x 50 free w/nose clip kicking on back off turn @ whatever

    100 EZ

    Total: 3200

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

    Took yesterday off. Felt like working out again today. But took it fairly easy at both the gym and pool.

    I think Speedo is right about incorporating more dolphin kicks on my 50 free -- more on the start on my belly and on my back off the flip turn. If I want to make this change though, it will require a major overhaul and changing the way I do freestyle in practice. I may have to swim the new style 50s slowly at first and then work up to race pace.

    I also need to start googling some rehab exercises for my elbows. I didn't want to start them before NE Champs, but I should now. I also found my tens machine and need to start using that. It's been at least 4 weeks now and I'm wanting healthy elbows again.

    I may go to yoga tomorrow. It's been forever!

    Fort Son has had the flu on his winter training trip and Teen Fort has been sick all week. I'm really hoping my flu shot works!
  11. Tuesday, Dec. 13

    by , December 13th, 2011 at 05:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills

    20 x 25 shooters w/fins
    10 back, 10 belly

    6 x 100 flutter kick w/board

    16 x 50
    4 chest press fly
    4 single arm back
    4 breast w/long pullouts
    4 smooth free

    50 EZ

    Total: 2650

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

    Just did an easy recovery workout today. Unlike many folks who feel great in workout after a travel/taper meet, I never do. I'm always spent and sore, and it takes me a few days to fully recover. I'm very busy with holiday things, so I probably won't worry too much about training this week. Besides, it helps to have a mental break after so much focus.

    NE Champs was definitely my best meet of the year after the Albatross meet last March. Though I did a shorter taper than usual, I tapered harder. My last hard 50 was 11 days before the meet; I did just did a few fast 15s and 25s after that. It seemed to work -- I had plenty of raw speed. I didn't do much lactate work this fall (had those 2 illnesses), and I need to change that to improve the last length of my 100s. I saw that my 100 IM spits were 32.0/39.9. Unfortunately, that is fairly typical for me. I don't feel like I have the luxury of taking it out much easier.

    I not sure when my next meet will be. I am considering swimming in the USAS Jan. Open on Saturday, but I hate the pool.
    Categories
    Swim Workouts
  12. Thursday, Dec. 8

    by , December 8th, 2011 at 05:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Swam around 1200-1300 yards easy

    ART, 30 minutes

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

    Felt pretty good today. I will probably take tomorrow off or do another easy swim. Heading out in the afternoon. Need to pack!

    I haven't thought overly much about goal times for this meet. I'd be thrilled to nail a couple starts and swim around the times I did last year. I'm swimming the same events with the exception of the 100 IM instead of 100 back (no 50 back either). I seem to rarely swim the 100 IM at taper meets because it often conflicts with fly/back events. I last swam the 100 IM on a few days rest last March and went a 1:04.3. Using the GB converter (which occasionally gives odd results), that would convert to 1:12.4. I'd like to go faster than that eventually, but this may not be the meet. I would definitely take that time based on the event rankings and LB results.

    After a lot of icing and ART, my elbows feel somewhat better.

    As usual, this is not the best weekend to be gone. I'm missing swim meets, races, and various holiday parties and gatherings. And I'm not remotely done shopping!

    Updated December 8th, 2011 at 07:10 PM by The Fortress

    Categories
    Swim Workouts , ART
  13. Wed., Dec. 7

    by , December 7th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    6 x 50 fly drills

    4 x 50
    25 easy speed fly + 25 EZ

    3 x 50 burst + cruise
    -- all dolphin kick bursts
    50 EZ

    1 x 25 AFAP free
    -- 10

    175 easy

    Total: 1500

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

    I may have one jitter. Or, I may just be paranoid about traffic and yelling in my head at drivers today. And all this icing is cutting into my stretching time. Really hoping to have time for both tonight.

    Weekly roundup by Swim Science --
    some good blurbs here --
    http://www.swimmingscience.net/2011/...-round-up.html

    Timeline for NE Champs:
    https://docs.google.com/viewer?a=v&p...iYzcw&hl=en_US.
    -- I'm still undecided on when is the best time to swim the 50 free: Saturday and be forced to do 4 events or Sunday with only 20 minutes rest listed between the start times of the 50 fly and 100 free. I'm in the final heat of the 50 fly, but there may 8 heats of 100 free before me.
    Categories
    Swim Workouts
  14. Tuesday, Dec. 6, 2010

    by , December 6th, 2011 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drill

    16 x 25 shooters w/fins
    4 back, 12 belly
    50 EZ

    3 x 50 burst + cruise
    all kick w/board

    150 EZ

    Total: 1750

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

    Still no taper jitters. I did drop an F bomb or two today though. After starving myself this am to get blood work, I got backed into by a senior citizen. He had pulled out into the road when he shouldn't have and began backing up without even looking. Because he couldn't hear, he didn't hear my frantic honking. And then after banging into the front of my car, he started driving off. He finally stopped when I went racing down the sidewalk waving my hands and trying to get his license plate. If someone can't hear and can't turn their neck to look when backing up, that seems like a real problem. http://www.usatoday.com/news/nation/...s-usat1a_N.htm

    I must confess that I haven't done any RC exercises since I stopped lifting. Usually this means sore shoulders during taper, but I seem fine this time. Or maybe I'm just distracted by the elbows, which are no better.

    I'm very jealous of Fort Son. He's headed to Austin TX tomorrow for a team training trip. Thankfully, I'll still have a couple weeks with him afterward before he heads back to school.
    Categories
    Swim Workouts
  15. Monday, Dec. 5

    by , December 5th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just floated around and did a few bursts in between chatting with Speedo about training, the art of tapering, etc.

    600 various

    8 x 50 fly drills

    8 x 25 shooters
    50 EZ

    8 x 25 no breather free
    50 EZ

    3 x 50 burst + cruise
    50 EZ

    3 x 50 burst + cruise
    100 EZ

    Total: 1850

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

    Got a massage after this wee practice. Still feeling completely blah with no taper hyperness or mind running amuk whatsoever. (Have to go to the lab tomorrow for blood work. All this blah-ness makes me slightly worried about the thyroid.) I did check my blog and didn't seem to have any jitters until several days before NE Champs last year. Hopefully, by the end of the week, I will want to rip someone's head off. But if not, I won't fret about it as I've done a shorter taper than usual.

    Psych sheets for NE Champs are out:
    https://docs.google.com/viewer?a=v&p...4Zjgw&hl=en_US.

    -- Looks like only one end lane! Too bad it's in the event I care about most. I don't think I have enough time between the 100 fly and 50 free on Sat. I'll play it by ear. If I'm still too tired, I'll rest up for the 50 breast and do the 50 free as a split in the 100 on Saturday.

    -- How in the world am I seeded 2nd in the 100 fly? Where are all the fast youngins? Did they all go to Long Beach?

    Updated December 5th, 2011 at 05:43 PM by The Fortress

    Categories
    Swim Workouts
  16. Sunday, Dec. 4

    by , December 4th, 2011 at 07:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    8 x 25 shooters
    4 back, 4 belly
    50 EZ

    3 x 50 burst + cruise
    50 EZ

    2 x (25 AFAP + 75 EZ)
    1 free, 1 flutter kick
    100 EZ

    Total: 1750

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

    Continuing with the rest ... I felt a little lighter in the water today, but not so great when I tried to sprint. No jitters at all, but then those don't usually hit until the 3rd week of tapering. So perhaps they won't even arrive this time with my shorter taper. And my family will be happier, I'm sure

    Missed swimming in the Last Chance meet with all my PV friends. But it was probably just as well with NE Champs this weekend. Speedo threw down some very fast sprints. I'm waiting to see and read about the rest of the results.
    Categories
    Swim Workouts
  17. Friday, Dec. 2

    by , December 2nd, 2011 at 09:32 PM (The FAF AFAP Digest)
    1200 m. easy in hot gym pool.

    Other than that, on my feet or in car since 10:45 am.

    Shortest blog ever. Break over at HS meet.
    Categories
    Swim Workouts
  18. Thursday, Dec. 1

    by , December 1st, 2011 at 04:39 PM (The FAF AFAP Digest)
    Chatted with Speedo through the following swim:

    Swim/SCY @ OakMarr:

    600 various

    4 x (4 x 50) @ 1:00 or whatever between chats

    50 EZ

    4 x 50 burst + cruise
    3 dolphin kick on belly, 1 free

    50 EZ

    2 x (25 fast + 75 EZ)
    1 free @ 100 pace, 1 AFAP flutter kick w/board & fins

    100 EZ

    Total: 2000

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

    After a few days rest, I don't feel even remotely rested. I may just do meet warm ups and very slow swimming until NE Champs with the exemption of the LC meet. With Lil Fort's USAS meet and Teen Fort's HS meet on Friday and Saturday, I'm going to be on my feet a lot before Sunday. I have a feeling I may need to re-do my LC meet 50 free at NE Champs. Though there is no good time to swim it there either.

    There doesn't look like there's nearly as many people signed up for NE Champs as last year, with only 2 days left to register.

    Off to ice the cranky elbows!

    Updated December 1st, 2011 at 07:53 PM by The Fortress

    Categories
    Swim Workouts
  19. Wed., Nov. 30

    by , November 30th, 2011 at 04:52 PM (The FAF AFAP Digest)
    I got to the pool this afternoon and it was closed! Argh! I had just enough time to get to my gym pool, but the temp was 87. That pretty much prohibits doing anything useful. So I just did a mostly stretch out swim with a few bursts.

    Swim/SCM/Solo:

    400 various

    10 x 50 fly drills
    caterpillar @ 1:15
    single arm @ 1:00

    10 x 25 shooters w/fins on belly

    50 dolphin dive

    10 x 25 @ 1:00
    odds = burst dolphin kick on belly
    evens = free no breather

    50 dolphin dive

    10 x 50 cruise w/fins @ 1:00
    odds = back
    evens = back easy

    50 EZ

    Total: 2050 meters


    Yoga/Stretching, 30 minutes

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

    I was planning on getting a new suit for NE Champs, but I think I'll just wear an old Speedo. Instead, I plan to pre-order the new Speedo FS3. http://www.speedousa.com/home/index.jsp. The goggles do look crazy, but I'm certainly prepared to try them.

    http://www.goldmedalmel.typepad.com/...he-future.html
    Categories
    Swim Workouts , Yoga
  20. Breast really is Evil, Tuesday, Nov. 29

    by , November 29th, 2011 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:15
    evens = single arm @ 1:00

    30 x 25 shooters w/MF @ :40
    10 back, 10 belly, 10 360s

    50 EZ

    10 x 25 @ :40
    breast pull outs w/MF
    -- got to about 23 yards w/2 kicks

    8 x 50
    25 easy speed fly + 25 easy

    50 EZ

    Total: 2600

    ART, 30 minutes

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

    Just did an easy swim today. I think my body needed it, as I've done so much sprinting lately. Unlike most swimmers, I need to decrease speed work while resting, not increase it.

    Kinda bad news from my chiro. I told him my elbows and forearms were still bothering me. He said I have mild tendonitis in both elbows, which I suspected. I probably shouldn't have done any upper body lifting, even with the reduced weights as I was using. He also thought that a fast breaststroke pull/recovery was especially irritating to the already inflamed elbow tendons. And I've done a lot of that recently (easier for sighting in a hotel pool for example). No upper body weights until the pain is gone. And no breaststroke at least in practice. It really is evil! I will probably swim my breast events at my meets though. If that sets me back a week or two in the weight room, so be it. I'll just do lower body work for a few weeks after NE Champs.
    Categories
    Swim Workouts , ART