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Swim Workouts

  1. Tuesday, July 19

    by , July 19th, 2011 at 07:38 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes of RC exercises

    30-35 minutes of stretching, yoga, foam roller

    @ Pool:

    1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.

    hottub -- not as appealing in the summer with the sun overhead!



    Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.

    One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.

    I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.

    The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.

    More on pain relievers:

    Updated July 20th, 2011 at 04:57 PM by The Fortress

    Swim Workouts , Yoga
  2. Monday, July 18

    by , July 18th, 2011 at 05:42 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes RC exercises

    30 minutes stretching + foam roller
    -- felt dreadful at first and then better at end
    -- wish I had been smarter and started stretching more the minute I got back from vaca. 100 lashes!

    @ Pool, SCY/Swim/Solo:

    Warm up:

    550 various

    6 x 50 single arm fly/back/free

    8 x 50 @ 1:00
    odds = 25 easy free + 25 build
    evens = 25 easy kick + 25 build

    Sprint Sets:

    10 x burst 25s @ whatever
    odds = backstroke start + fast SDK to 15 m
    evens = dive from side + fast SDK to 5 m

    4-5 more backstroke starts
    100 EZ

    1 x 75 AFAP free w/fins from push + 125 EZ
    -- broken at 25 & 50 for :10
    -- went :54 (11, 11, 12)
    1 x 50 AFAP free w/fins from push + 100 EZ
    -- broken at 25 for :10
    -- went :22 (11, 11)
    1 x 25 AFAP free with fins from push + 75 EZ
    -- went low 11

    1 x 75 AFAP breast w/fins + 125 EZ
    -- broken at 25 & 50 for :10
    -- went :43 (14, 14, 15)
    1 x 25 AFAP breast w/fins + 125 EZ
    -- went 14
    -- intended to do a broken 50, but a noodler swam in front of me to get to the ladder just as I was about to go and I had to abort. I watch for them, why are they so oblivious to others?
    -- got out at this point because I was cramping and needed to pick up Lil Fort.
    -- probably should take the foam roller to the calves again tonight.

    Total: 2450



    My shoulder is still somewhat sore. Felt it at the gym when I was doing seated straight arm dips for the RC. But it felt good enough to attempt a few freestyle sprints today. Was happy with the times, but I didn't feel sharp at all. I plan to do a recovery workout tomorrow and hope to meet up with Speedo on Wednesday.

    Will be on my feet officiating during a long summer league meet tonight. I hope it doesn't get thundered out. Lil Fort is looking forward to her first 100 IM of the summer league season.
    Swim Workouts , Yoga
  3. Sunday, July 17

    by , July 17th, 2011 at 08:54 PM (The FAF AFAP Digest)

    600 various

    8 x 50
    odds = drill
    evens = kick

    Main Sets:

    4 x 100 dolphin kick w/board & fins @ 1:45
    -- 1st, 2nd, 3rd, 4th 25 fast
    4 x 50 fly drill @ 1:00
    8 x 25 shooters on belly
    8 x 25 burst dolphin kick on belly @ 1:00

    4 x 100 backstroke kick w/fins @ 1:45
    -- 1st, 2nd, 3rd, 4th 25 fast
    4 x 50 back drill @ 1:00
    8 x 25 shooters on back
    8 x 25 burst dolphin kick on back @ 1:00

    4 x 50 russian breast drill @ 1:15
    8 x 25 long breast pull outs
    4 x 25 fast breast pull w/buoy
    (Had to abbreviate this third part b/c I was heading to the Harry Potter finale.)

    100 EZ

    Total: 3600



    Just did a super boring workout in a crowded indoor public pool while all my PV friends like Jazz and Speedo frolicked at beautific Hains Point. (Though I did hear the sun was blinding for backstrokers and that it was very hot.) As I said on Jazzy's blog, the front of my right shoulder is still somewhat painful. I didn't want to risk aggravating it on dive starts or all out sprints today when my taper meet is 2 1/2 weeks away. I've never actually scratched a meet before to my recollection ... I also reasoned that if I eff up a start or race at Nationals, I have the Terrapin Cup 2 weeks later to redeem myself. Really glad the schedule worked out that way! Less pressure all around.

    Made the decision to scratch last night, so Mr. Fort could do his long 20+ mile run this am. My shoulder actually feels somewhat better after my workout today which, though largely kick driven, got the shoulder moving. I did feel pretty lethargic in the water though. But the week was pretty full with sprint workouts + nasty massage + explosive weights + bikram. I'm actually looking forward to resting some. I've also decided I need to stretch more, so may hit the gym for some RC + stretch sessions. I did a ton of stretching before the Albatross meet after giving up bikram. For tonight, the foam roller and stick will do.

    Oooh, I tried the new shellac polish for nails on my toes. So far no damage from fins or other things!

    Updated July 17th, 2011 at 09:35 PM by The Fortress

    Swim Workouts
  4. Friday, July 15

    by , July 15th, 2011 at 09:40 PM (The FAF AFAP Digest)

    600 various

    6 x 50 single arm drills

    10 x 25 shooters

    12 x 50
    3 x drill IM order

    50 EZ

    Total: 1800



    Just did an easy swim today. Still feeling pretty beat up from that deep tissue. My right pec/front deltoid area still hurts. I can feel it when I raise my arm or pull. I don't mind swimming in a meet tired (for sprint practice), but I don't want to swim in pain. Hopefully, it will be gone by Sunday am. Oh, I did enter the meet -- 50 free/50 fly/50 breast -- will do 2 of these most likely.

    I'm wondering if deep tissue massages are really worth it? They effect my ability to train, and don't seem like they promote recovery that much. Indeed, I have to spend substantial time recovering from them. And it's not like I have an upper body injury that needs work. I may stick with more mellow ones in the future. Thoughts?

    Mr. Fort mentioned that his trainer told him about a variation of the bulgarian single leg squat that "would be great for me, the sprinter." It is a continuous exercise to failure. You begin by doing several full single leg squats to warm up. Then you divide the squat depth into 3 segments. You do squats for 10-20 seconds in the only bottom 1/3, then do squats for 10-20 seconds in the middle 1/3, then 10-20 second in the top 1/3. Repeat -- if you can! This seems like a nasty lactate set to me. He said you have to use less DB weight than usual. I will definitely add this into my routine when I get back to it in September. (I'm assuming I won't lift between Nationals and the Terrapin Cup, but that could change.)

    I've attached a few pics of details of Sagrada Familia -- Gaudi's astonishing gothic-like (and still unfinished) Basilica. This was definitely the highlight of our day in Barcelona, and one of the most amazing cathedrals I've ever seen.
    Swim Workouts
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  5. Wed., July 13

    by , July 14th, 2011 at 12:21 AM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr:

    Warm up:

    500 various

    9 x 50
    3 x single arm fly/back/free

    20 x 25 shooters w/fins
    4 x back/belly/left side/right side/twirling

    Main Sets:

    3 x 100 w/paddles @ 1:30
    50 free + 50 kick

    6 x 50 kick @ 1:30
    25 AFAP flutter kick w/board & fins + 25 EZ
    -- held high 11-12

    3 x 100 w/paddles @ 2:00
    50 free + 50 scull

    6 x 50 kick @ 1:30
    25 AFAP dolphin kick w/board & fins + 25 EZ
    -- held high 11-12

    3 x 100 w/paddles @ 1:30
    50 free + 50 kick

    50 EZ

    2 x (broken 100 AFAP kicks w/fins & board + 200 EZ)
    -- :15 rest at 50 and 75
    -- on the first 50 of flutter, I had a senior moment and went on the :45 instead of :40

    #1: did flutter kick, went :51 (25, 13, 13)
    #2: did dolphin kick, went :53 (26, 13, 14)

    50 EZ

    Total: 3650



    Woke up feeling like I had gotten mauled as a result of my deep tissue. I always forget how long it takes me to recover from these. She really worked on my back & shoulders, which were shot today. As a result, I thought I would have to do just a technique workout. But my legs were fine and ready to sprint -- and so they did.

    Just as I was leaving the pool, a huge storm hit. This seems to happen for virtually every Divisional Relay Champs we have in summer league ... Fortunately, that was it for the day and the meet proceeded as scheduled without interruption. And I only had to deek one relay.

    Still dragging my feet on entering the Hains Point meet. Hoping to feel better when I wake up tomorrow -- hopefully not too early!

    I've attached a few pictures of Eze, a medieval village in the mountains of the French Riviera. Quite lovely.

    Updated July 14th, 2011 at 11:13 AM by The Fortress

    Swim Workouts
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  6. Monday, July 11

    by , July 11th, 2011 at 05:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm fly/free/back
    8 x 25 shooters

    Speed Work:

    3 x (4 x burst 25) -- hand speed
    torque drill
    back spin drill
    breast pull w/buoy
    doggie paddle drill

    100 EZ

    10 x burst 25 w/fins -- leg speed
    -- 12 high cycle fast kicks + cruise
    odds = dolphin kick on back
    evens = dolphin kick on belly

    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:30-4:00
    6 free/2 breast

    5 x 50
    25 torque drill w/paddles + 25 easy back kick

    50 EZ

    Total: 2950


    Just worked on raw speed today. And despite the low yardage, I'm a bit tired! No rest for the weary though -- I'm about to go officiate a Monday night meet.

    I adore summer though. And I have much more free time than I used to with Mini driving now and being able to drop Lil Fort off at the pool solo now that she's 10. The other day she was there for 8 hours between a meet and playing with her friends.

    I've decided to sign up for the meet in the hairball pool -- 50 fly and 50 free. (No backstroke outdoors.) Jazz mentioned that a couple of the blocks looked completely broken. That should be interesting ...

    Attached are a few more pics from Villefranche.

    Updated July 11th, 2011 at 06:05 PM by The Fortress

    Swim Workouts
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  7. Sunday, July 10

    by , July 10th, 2011 at 06:57 PM (The FAF AFAP Digest)

    RC exercises
    hanging straight leg raises, 2 x 15
    back extensions w/25 lb plate, 2 x 15
    extreme angle step ups w/ 20 lb DBs, 3 x 10
    HS hi row, explosive, 140 x 1 x 10, 130 x 1 x 10, 120 x 1 x 20
    push press, 50 x 3 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 10

    Swim/SCM/Solo @ Gym

    30 minute slow continuous swim a la RA



    Took yesterday off completely; I was even too wiped out for yoga. Had to save my energy for a birthday dinner with friends and fam. And I got a huge huge shock as I walked out the door -- a new convertible. Sweet ride!!! I literally had no idea. Now Geek will be forced to stop making fun of my mommymobile Durango, which is almost ready for retirement. After some birthday champagne and wine from Provence that we brought home, I was ready to sleep in. And although the gym would not be my first choice of activities on my birthday, I dutifully dragged myself in. Hope to do a speed workout tomorrow. It's going to be a busy week with summer league meets on Mon-Wed-Sat. -- boys v. girls meet, divisional relay championship and our weekly A meet.

    I've attached a few pics from Villefranche, France. The third one is a covered street from the 12th century called the Rue Obscure, which was very unique. And a cute pic of Mini and me from last night. She has chipmunk cheeks form her wisdom teeth surgery (and still very valiantly swam in the meet sat am for her team). And lastly a pic of my new ride. It makes driving around in the traffic here so much more tolerable!
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  8. Friday, July 8

    by , July 8th, 2011 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    600 various

    3 x (4 x 50) @ 1:00
    single arm fly, single arm back, flutter kick with board, dolphin kick with board

    Main Sets:

    8 x 100 w/paddles, 75 smooth free + 25 pretty fast kick @ 1:45

    100 EZ

    8 x 25 burst dolphin kick @ 1:00
    odds = back
    evens = belly

    100 EZ

    5 x (broken 100s AFAP w/fins + 200 EZ)
    -- broken at 50 for :30

    #1 = fly (24, 26 -- slight calf cramp on 2nd 50)
    #2 = back shooter (22-23 + 24)
    #3 = breast (30 + high 30)
    #4 = fly (24, 25)
    #5 = IM (25, high 29 -- legs dead)

    Total: 3900



    Feeling pretty zonked after that hard effort. Satisfied with the times. I can tell, however, that my hypoxic ability has dropped off some since I've been doing fewer 25-50 shooters during LC season. My eyes are red and burning again after swimming at Oak Marr. Next time I'm there, I will ask about it. They must be dumping in mega chemicals to compensate for all the kids in the pool.

    I've worked out 8 days in row; due for a day off tomorrow. Though I may go to yoga.

    JimRude posted this article on FB. It will no doubt horrify Geek.

    Attached are some pics of the beautiful and rugged coastline of Corsica. We did get a chance to spend the afternoon on one of the many beaches.
    Swim Workouts
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  9. Crash Avoidance, Thursday, July 7

    by , July 7th, 2011 at 06:02 PM (The FAF AFAP Digest)
    Swim/Solo/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50 w/paddles
    evens = free
    odds = backstroke kick

    10 x (25 shooter + 25 EZ kick)
    odds = back
    evens = belly

    Main Sets:

    7 x 100 back
    75 smooth + 25 build
    100 EZ
    -- had a bad crash midway

    1 x 100 fly + 50 EZ
    -- survived

    2 x (50 fly + 50 EZ) @ 100 ish pace
    -- felt HORRIBLE

    2 x (50 breast + 50 EZ) @ 100ish pace

    2 x (50 free + 50 EZ) @ 100ish pace

    5 x 100 easy
    50 kick + 50 drill

    Total: 3650 m



    Kind of a mixed bag workout. Unlike Jazz when he was at this pool, I had a somewhat tough time doing a real workout today. (Down to 3 lap lanes with school out.) I arrived at 11:00 am hoping it would be less crowded than lunchtime and hoping to become re-aquainted with LCM. I had 4 other slow swimmers in my lane for awhile (until 12-12:30), which made it difficult to concentrate on anything other than not running into/over someone. I did have a one crash on my backstroke set. I swear the woman was at least 2/3 of a length ahead of me when I started; or perhaps she jumped in the lane and didn't see me. No backstroke flags at one end or pace clocks either. (Probably didn't want to know how slow I was going anyway!)

    I was also pretty tired from weights. Since I did drylands at 7-8 pm last night (rather than my typical late am), I had very little recovery time. As a result, my fly felt dreadful and nothing else felt very fast either.

    I'll still hit this pool again a few times. But when I do, I think I will focus on sprint 50s, not any pace sets. (Though I don't have the patience for Jazzy's 2 x 50 @ half hour. Maybe if I bring a book ...) I wonder if it's less crowded from 1-2? Hoping to do some broken 100s or 125s tomorrow.

    More surreal pics from Portofino.

    Updated July 7th, 2011 at 06:25 PM by The Fortress

    Swim Workouts
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  10. Holiday Double, Monday, July 4

    by , July 4th, 2011 at 08:03 PM (The FAF AFAP Digest)

    RC exercises
    cable twist w/yoga ball, 50 x 1 x 15 each side, 60 x 1 x 15 each side
    HS iso lateral hi row, warm ups, 205 x 4 x 5
    push press, 60 x 3 x 10
    deadlift: warm ups, singles -- 5 @ 155 (previous max w/Jazz), 10 @ 160
    knee tuck jumps, 10
    med ball slams in racquetball court, 10 minutes
    (invented a plyo slam for turns)

    -- Keep forgetting my gloves. Getting nasty not very girly callouses. Did my max on all 3 lifts.

    Girls Holiday 5, er, 4K:

    Warm up:

    500 various

    10 x 50 @ 1:00
    3 x single arm fly, single arm back, and SSR
    last 50 = scull

    Main Sets:

    40 x 50/4 strokes:

    10 x (25 EZ speed fly + 25 EZ) @ 1:00
    10 x (25 back shooter + 25 EZ @ 1:00
    5 x russian breast drill @ 1:15
    5 x breast pull w/buoy @ 1:15
    10 x 50 free w/paddles @ :50

    50 EZ

    20 x 50 kick w/fins (except evil) @ 1:00

    5 x 50 dolphin kick w/board -- # 5 fast
    5 x 50 back kick -- #5 fast
    5 x 50 breast kick
    5 x 50 flutter kick w/board -- #5 fast

    100 EZ

    Total: 4150



    I had to drive home to get my equipment bag before going to the pool. So I didn't have time for the entire Girls Holiday 5K, but gave it my best shot. And it likely may have been a bit too much for me anyway for only my third swim since returning. Treated the workout as recovery/technique. Thought about doing a set for my 100 back, but the water was too freaking hot.

    Ran into Wally Dicks at the pool. He was a somewhat surprised I was attending Nationals after a vacation. He is obsessed with "base," probably too much he admits. Hopefully, it's not too much hubris on my part. I don't expect to be in absolute top form, but don't think that's necessarily a precondition for attending Nats -- especially when it appears we don't have a local meet here. (I don't count meets in the hairball pool.)

    My eyes have been really bright red the last two days after swimming at Oak Marr. My family has commented on them and they hurt. I hope they are not on the verge of infection. I wonder if they dumped a vat of chlorine in the pool on Sunday? Or are using some new chemical? I will probably go to SpringHill the next few days as a precaution. Or I may venture out to a Terrapin Masters practice on Wed. night. But SpringHill isn't ideal in the summer -- lap lanes often taken out for kids, backstroke flags MIA, etc. Will do yoga tomorrow to give my eyes a break.

    There was an interesting article in the Post yesterday about the training of pro tennis players. More of them are using med ball training and plyometrics as part of their dryland routine. Nadal is also going gluten free "to increase stamina."

    A few pics from Palermo, Sicily ...

    Updated July 4th, 2011 at 08:36 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  11. Sun., July 3

    by , July 4th, 2011 at 10:51 AM (The FAF AFAP Digest)

    Warm up:

    500 various

    3 x (3 x 50) @ 1:00
    single arm fly/single arm back/scull

    10 x 50 w/paddles @ :50
    odds = free
    evens = backstroke kick

    50 EZ

    Main Sets:

    10 x burst 25s w/fins @ 1:00
    odds = dolphin kick on back
    evens = dolphin kick on belly

    100 EZ

    6 x (50 AFAP fly w/fins + 150 EZ) @ 5:00
    -- Went 24 high on 5 of them. On one, I slipped off the wall on the turn and went a 25.
    -- Breakouts were dicey as usual.

    5 x 100 @ 1:45 warm down

    Total: 3550



    My quads were still sore to the touch upon arriving at the pool, but I was determined to re-start sprint work. Happily, my times were pretty good and indicated I hadn't lost too much raw speed, though I didn't feel like I was blasting on all cylinders. My stroke also felt choppy. But that didn't worry me overly much. I can smooth that out with some easy speed or 100 pace fly.

    Planning on hitting the gym and doing my Girls Holiday 5K today. I will focus on technique as usual. Might do a set for my 100 back today.

    Attached are a few more pictures from Valletta, Malta.

    Happy 4th everyone!
    Swim Workouts
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  12. Not a moment to waste! Friday, July 1

    by , July 1st, 2011 at 06:28 PM (The FAF AFAP Digest)

    HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
    overhead squats, 60 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
    total ab machine, 120 x 2 x 10
    bench press, 90 x 1 x 5, 100 x 4 x 5
    RC exercises

    Drove right to pool ...


    Warm up:

    500 various

    16 x 25 shooters w/fins

    Main Sets:

    10 x 50 free w/paddles @ :50

    4 x (3 x 75 kick w/board and fins) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    -- did dolphin and flutter kick

    100 EZ

    8 x 50
    odds = torque speed drill
    evens = scull

    6 x burst 25s @ 1:00
    --wanted to do more, but was getting calf cramps

    200 EZ

    Total: 3150



    I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.

    And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.

    So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...

    I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?

    Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.
  13. Home, June 25-June 30

    by , July 1st, 2011 at 10:11 AM (The FAF AFAP Digest)
    June 25:

    Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.

    June 26:

    Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:

    leg extension, 130 x 5 x 5
    rear delt fly, 85 x 3 x 8
    tricep extension, 75 x 3 x 10
    captains chair straight leg raise, 2 x 15
    long arm crunches, 2 x 50
    floor DB bench press, 50 x 4 x 10
    knee tuck jumps, 2 x 10

    Ellipse, 30 minutes

    -- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.

    June 27:

    Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.

    June 28:

    Drylands, 80 minutes:

    captains chair, 4 x 15
    steps ups with DBs, 50 x 3 x 10
    seated lat pulldown, 100 x 4 x 8
    push press w/DBs, 40 x 4 x 10
    lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
    -- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
    explosive leg press, 270 x 3 x 10
    knee tuck jumps, 2 x 10
    standing long jumps, 10
    RC exercises

    Ellipse, 45 minutes

    -- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.

    June 29:

    Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.

    June 30:

    Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.



    I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.

    So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.

    And no rest for the weary -- A summer meet tomorrow am for both my girls.

    Updated July 1st, 2011 at 11:49 AM by The Fortress

    Swim Workouts , Ellipse Machine
  14. Finally! June 21

    by , June 23rd, 2011 at 03:40 PM (The FAF AFAP Digest)
    Have had very little internet access. Very little swimming either for that matter. Here's the "workouts" or what I remember of them. My iphone (with note function) just died as I am typing ... will have to edit later. Forgive typos -- typing fast on ipad.


    Ellipse, 30 minutes

    floor bench press, 50 x 4 x 10 (up 10 lbs)
    rear delt fly, 70 x 1 x 10, 85 x 3 x 8
    back extension machine, 175 x 3 x 15

    Ellipse, 30 minutes

    captains chair straight leg raise, 3 x 15
    goblet squat, 65 x 3 x 10
    tricep extension, 65 x 3 x 8
    something else

    Ellipse, 15 minutes


    4-5 miles of walking in Malta


    4-5 miles of walking in Palermo

    30 minutes weights (can't remember)

    20 minutes Ellipse


    Maybe 2 miles of walking in Rome. Had tours there to jump lines at the Colliseum and Vatican.

    Swim at Night, 2000 meters

    In a 12.5 meter pool. I could barely do anything other than streamline in a pool so small. I chopped it up into groups of 20 laps. Almost felt tapered, though perhaps anyone would in this pool.


    Hiked/walked maybe 4 miles, 2 miles at Mt. Vesuvius.



    Having a fabulous time! Of course, this is not so surprising since I love to travel so much.

    Started out in the island of Malta, which is almost a giant sandcastle with all the limestone buildings. Malta is the site of the movies The Count of Monte Cristo, Troy, and Gladiator and you can definitely tell! We began with a tour of a fishing village and a boat ride in the Blue Grotto -- spectacular (and the site of the scene in the TCOMC when he discovers the treasure). After sending the kids back, we walked about in the capitol of Malta, Valletta. I can't resist a medieval fortressed city, though the styles of architicture are myriad with all the foreign invasions. We had a lovely late lunch in a typical European cafe in a picturesque setting sampling the local Maltese wine.

    The next day we journeyed to Palermo, Sicily. Mr. Fort and I walked at warp speed touring all the city's sights and the 25,000 churches in Norman, Renaissance, Baroque and Neoclassical styles. Palermo is essentially akin to an Italian Manhattan except with narrower sidewalks and older buildings. Stoplights are few and purely for decoration. Mr. Fort and his running buddy almost got killed trying to run in this city.

    We were in Rome yesterday. Love Rome, and have been there twice before. However, I think I will forevermore avoid it in the summer. I was really really looking forward to the Vatican Museum and Sistene Chapel (which I hadn't seen since it was renovated). But it was the most crowded and claustrophobic scene imaginable. Both wonderful and miserable. And I missed the Laocoon sculpture. (Nerdy art history freak here.) At the end of the day, I asked Lil Fort what she liked better -- the most famous church in the world (St. Peters) or the gelato. Her answer was predictable.

    Today, we were in Naples, but skipped the ancient city in favor of hiking up Mt. Vesuvius and touring Pompeii -- both were amazing! In between, we stopped at a vineyard about 1/3 way up Vesuvius for a wine tasting and a stupendous lunch. Very lovely, and we ordered a case of wine. We finished the day at a local Napoli pizzeria. This was my fav day so far. Even the two 10 year olds enjoyed the day!

    I may head to the gym for a short bit before it closes now. I haven't been able to peruse the blogs. Hope everyone's training is going fabulously! I am not looking forward to sucking my first 2 weeks back.

    Ohhh, I'm getting a seaweed exfoliation and massage tomorrow!

    Cheers everyone!

    Updated June 23rd, 2011 at 03:54 PM by The Fortress

    Swim Workouts , Ellipse Machine , Strength Training and Dryland Workouts
  15. Thursday, June 16

    by , June 16th, 2011 at 06:05 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    8 x 50 drill
    4 fly
    4 breast w/small paddles (forearm burn)

    8 x mini burst 25s

    Main Set:

    Rich A.'s broken 100s --

    4 x (100 AFAP w/fins @ 7:00 + 200 EZ)
    -- :15 rest at 50 and 75
    -- kick last 25 (except breast); used board
    -- serious leg burn with the last 25 kick

    #1 fly, 1:22 - 30 = 52 (25/27)
    #2 breast, 1:33 = 1:03 (31/32)
    #3 fly, 1:21 - 30 = 51 (25/26)
    #4 IM, 1:23 - 30 = 53 (25/28)

    -- I was extremely saddened that I had to warm down and get out and thus couldn't do any more 100s.
    -- The last couple times I did broken 100s, I was out in 24, so I'm apparently slowing down. I'm blaming it on poor breakouts.
    -- I am at a loss as to how quickly to stroke in evil. If I turn over fast, I don't get my head all the way down underwater between the arms. If I slow down, I feel slow.

    Warm down:

    8 x 50 w/paddles
    odds = free
    evens = back kick

    Total: 2900



    Wasn't exceedingly sore from weights today, though I could feel my shoulders were somewhat fatigued on fly. Need to do the Rich A. set more often. Feel like I got some solid speed work in this week; now going to waste it all away on vaca. Not sure if I'll get in a workout tomorrow with my son's graduation and a plane flight. But I shall try.

    Jazz will be glad to know I fear that hypertrophy is setting in in the upper body.

    Damn fins did a number on my pedicure.

    Updated June 16th, 2011 at 07:01 PM by The Fortress

    Swim Workouts
  16. Wed., June 15

    by , June 15th, 2011 at 09:40 PM (The FAF AFAP Digest)

    RC exercises
    long arm crunches
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 10
    cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

    HS shoulder press, 70 x 5 x 5 -- Q style
    -- Treaded carefully on these; easier as a I went along.
    squat machine, 220 x 1 x 10, 224 x 2 x 10
    dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
    box jumps, 10
    knee tuck jumps, 10
    altitude drops, 10

    -- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams

    Swim/SCM/Outside @ Gym:

    Warm up:

    600 various

    Main sets:

    24 x 25 drill
    6 of each stroke

    10 x 50
    25 easy speed fly w/fins + easy back kick

    10 x 50 w/paddles
    odds = 25 scull + 25 overkick free
    evens = 25 torque drill + 25 overkick free

    50 EZ

    Total: 2250 m



    Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

    Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

    Updated June 16th, 2011 at 12:19 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday, June 13

    by , June 13th, 2011 at 10:51 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 20
    reverse scoops w/kettleball, 25 x 2 x 15

    single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
    single leg extensions, 4 sets of 10 each leg @ 30
    push press, 50 x 3 x 10
    explosive leg press, 270 x 2 x 10
    bulgarian single leg squats, 30 x 2 x 10 each leg
    knee tuck jumps, 2 x 10


    Warm up:

    600 various
    200 fly drills

    Main Sets:

    -- Modified a recent Tall Paul Sprint Option

    3 x 100 free w/paddles @ 2:30, descend
    1:08, 1:03, :58
    2 x 50 fast kick @ 1:30
    -- did dolphin kick w/fins & board
    -- went high 26-27
    -- tried to keep my feet underwater more
    100 EZ
    4 x 50 descend @ 1:30
    -- did breast w/fins
    -- 40, 36, 32, high 30-31
    2 x 50 fast kick w/fins & board
    -- did flutter kick
    -- went 27s
    100 EZ

    3 x 100 backstroke, cruise @ 2:00
    2 x 50 @ 1:30
    -- 25 fast free w/fins (11s) + 25 DAB
    4 x 25 @ 1:00
    -- burst dolphin kick to 15 m, no fins
    2 x 50 fast kick w/fins (11s) @ 1:30
    100 EZ

    Warm Down:

    8 x 50
    odds = SSR drill
    evens = fly or breast drill

    Total: 2700



    Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.

    Just yoga tomorrow.

    Updated June 14th, 2011 at 10:31 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Sunday, June 12

    by , June 12th, 2011 at 10:45 PM (The FAF AFAP Digest)

    Warm up:

    700 EZ

    10 x 25 shooters

    10 x 50 w/paddles @ :50
    odds = free
    evens = kick

    Speed Sets:

    8 x burst 25s dolphin kick on belly @ 1:00

    100 EZ

    8 x (25 AFAP + 75 EZ) @ whatever
    4 kick, 4 swim

    8 x 50 fly w/fins @ 100 LC easy speed pace (breathing often) @ 2:00
    -- went 29s
    -- I was having trouble breathing on these. Probably need to start using my asthma medication more regularly given the air quality. Plus, I waited 2 weeks to refill my singulair -- dumb. I hope this improves; hard to do lactate sets otherwise.

    50 EZ

    8 x 50 dolphin kick w/fins @ 1:00
    odds = easy
    evens = fast (went 27-28)

    200 EZ

    Total: 3600



    Took yesterday off. Spent a chunk of the day having Fort Son fitted for his Felt F4 bike and getting bike gear. He promptly went off on a 65 mile ride with Mr. Fort, who pronounced him a natural.

    Made it to the pool today for some speed work. Spent much of the rest of the day at the mall () getting needed items for the vaca -- only 5 days till we leave.
    Swim Workouts
  19. Thursday, June 9

    by , June 10th, 2011 at 11:04 AM (The FAF AFAP Digest)

    Warm up:

    700 various

    3 x (4 x 50) w/paddles @ :10-15 RI
    50 scull
    50 SSR drill
    50 torque drill (this is like a prone lat pulldown and, with paddles, is a real power drill)
    50 free

    Main Sets:

    10 x 25 shooters w/fins on back

    6 x 25, 15 burst dolphin kick + cruise

    10 x 50 flutter kick w/board & fins @ 1:00
    -- best average lactate set
    -- high 27-28, 29, 29, 29, 29, 29, 28, 28, 28, high 27

    200 EZ

    Warm down:

    3 x (4 x 50)
    4 x reverse IM order drill

    Total: 2800

    Bikram Yoga, 90 minutes:

    Was predictably sore from weights, so decided to venture to yoga in the heatwave for the 8:00 pm class. Cruised in right at 8:00 and had to take a spot in the center right next to the instructor. Not may fav spot! He warned us that bikram in the summer was a different experience. Usually it takes 4-5 poses for the heat to hit 105-110, and he tries to keep it at 105. But in the summer with the heat and humidity, the temp is high right from the start. As I was right text to his portable thermostat, I saw it hovering at 109 for most of the class. Still, I did fairly well on all the poses except for my nemesis "standing head to knee."



    I was too sore from weight to do too much in the pool today. My schedule is a bit off with my Mom in town visiting. I prefer a lift + immediate sprint swim on the same day before the soreness hits + next recovery swim or yoga. But this hasn't worked out lately.

    The 10 x 50 best average was killer after yesterday's mega squats. Legs were like dead weights the last 10-15 yards of each 50. I almost abandoned the set after 2 50s. But I had visions of Jim Corbeau saying "HTFU, Nancy," Geek saying "the pain will be over quickly," and Ande telling people to "try harder" on kick sets. Thanks for the support! So I carried on and even improved as the set progressed. No idea how Chris can do 32-40 x 50 best average!

    I'm still having some trouble with hypoxic work or any breath control on free. I think it's the combo of allergies and poor air quality.

    Though I'm still somewhat sore, I'm going to lift with Jazz today. No lunges after bikram!

    How much sleep do we need?

    Updated June 10th, 2011 at 12:34 PM by The Fortress

    Swim Workouts , Yoga
  20. Wed., June 8

    by , June 8th, 2011 at 10:57 PM (The FAF AFAP Digest)

    RC exercises
    back extensions, 25 x 2 x 15
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    chin ups, 4 x 4
    knee tuck jumps, 2 x 10
    power squats, 140 x 1 x 10, 160 x 2 x 10, 180 x 1 x 10, 200 x 1 x 10
    hip hinges, 30 x 2 x 10, each leg
    push press, 50 x 2 x 10
    skull crushers, 50 x 2 x 10
    -- Went too low on the last one and dropped the bar behind my head. First thought: oh no, my shoulder. But it seems to be fine. Going to ice tonight though.

    20 minutes foam roller & stretching
    -- I can really tell that I have been negligent about stretching lately.

    Reflections on last year of drylands:

    I haven't reviewed my blog yet, but these are the off the top of my head thoughts:

    1. Did a lot more plyos than in previous years -- plyos good. I want a plyo box for my birthday. The scoundrels at my gym have hidden them away.
    2. Did a lot of leg work -- good. My kicking seemed better than ever this season, especially considering the loss of the tech suits.
    3. Stopped doing dead lifts except on a rare occasion for some unknown reason -- probably not good. If I had to guess why, I'd say it's likely because I keep forgetting to bring my gloves to the gym.
    4. Didn't do as much upper body work. I seemed to be obsessed with lower body work most of the year for short course/SDKs. -- probably bad idea for a sprinter. I certainly seem to have less upper body strength at the moment, though not substantially so with the exception of chins & pull ups. Probably did enough lat pull downs to maintain.
    5. I never periodize lifting. Though enough random lifting of the same types or groups of lifts could have the same net effect.
    6. I seem to be recovering more slowly from lifting than in previous years. Though I could just have forgotten how much I whined then.
    7. After ingesting amino acids at all the correct times for a month, I detect no discernible difference in recovery speed. Not sure how quickly one feels the effect from AAs ... might take longer.
    8. I am considering switching to fewer exercises and more sets just to shake things up a bit.
    9. Bikram seems incredibly unappealing when it's 100 degrees outside.
    10. Thoughts anyone?

    I was hoping to go to Rockville tomorrow again, but if the heat wave is still here I may opt to swim inside.

    Very proud that Fort Son's lightweight 4 was All Met (Metro DC) "Best Boat." He's going to learn to scull this summer and row with a couple buddies. College coaches seem to advise no competitive rowing over the summer to avoid burnout during the school year, when they train year round.

    Updated June 9th, 2011 at 05:22 PM by The Fortress

    Swim Workouts