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Swim Workouts

  1. Tuesday, Jan. 24

    by , January 24th, 2012 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    5 x broken 100 back @ 2:30
    -- broken :10 @ 25
    -- smooth, trying to stay under and have clean breakouts
    50 EZ

    3 x broken 100 fly w/fins @ 2:30
    -- broken :10
    -- focus on breakouts
    -- didn't feel like I was holding good form, so stopped at 3
    50 EZ

    5 x 150 w/fins @ 2:45
    -- broken 100 free + 50 flutter kick w/board
    -- broken :5 @ 25
    -- 1 breath per 25
    50 EZ

    Total: 2950

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

    Immediately felt the cumulative fatigue from doing 3 hard workouts last W-F-M and other workouts. So opted for an easy recovery/hypoxic workout today. I think on Thursday I will opt for an easier speed work focusing on ultra short distances and skip 50s.

    I re-tweeked my right elbow doing mundane tasks and playing with Lil Fort last night. Can't seem to make any forward progress in healing.

    Interesting article on sprinting:
    http://coachsci.sdsu.edu/swim/bullets/ultra28.htm

    Interesting article on warm ups:
    http://sweatscience.com/the-ideal-warm-up-for-swimmers/

    Updated January 24th, 2012 at 06:25 PM by The Fortress

    Categories
    Swim Workouts
  2. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 06:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]


    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550


    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.

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

    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 08:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  3. Bungee Day, Friday, Jan. 20

    by , January 20th, 2012 at 04:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50:
    1-5 single arm fly @ 1:00
    free w/paddles @ :50
    kick w/paddles and fins @ :50
    50 EZ

    Speed/Lactate Production Work:

    3 x through w/bungee & fins:
    -- Swim to 15 meter mark, pulling on lane lines a bit to get there. Let go of lane line, swim a couple yards more. Then hold :10 free, rest :15, hold :15 free, rest :15, hold :30 flutter kick, rest :30. Pull on lane line a bit more until at flags. Then let go and zip back free with speed assist. Speed assisted bungee swims are straight up fun!

    3 x 40s w/bungee
    -- pull on lane line to flags and then speed assist back
    100 EZ

    5 x (broken hypoxic 100s @ 100 race pace intensity with specific 25 target + 100 EZ) @ 6:00

    #1 broken back shooters w/MF
    -- Originally planned on :10 rest per 25, hoping to stay at 9. Way too ambitious. Hypoxic work is easy on shortish rest if you're going easy speed. Not so easy if you're doing fast repeats at race pace. I also started out too fast. Went 9 low, 9, 10, 12. Had to surface on last one. Decided to revise rest interval @ 25 to :15 for the next 4 100s.

    #2 broken back shooter w/MF
    -- 9, 9, 9, 10
    -- still really hard

    #3 broken belly shooter w/MF
    -- target 10-11s
    -- 10, 10, 11, 11

    #4-5 broken free w/1 breath w/paddles & fins
    -- target 11-12s
    -- went 11, 11, 12, 12 & 11-12, 12, 12, 11

    1 x 50 AFAP breast, :28 mid
    100 EZ

    Total: 2900 + bungee holds


    ART, 35 minutes

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

    I was worried my legs might be tired from yesterday's double of speed work + late night bikram. But I was pleasantly surprised to recover fairly well. The hypoxic element of the 5 x 100 made them very difficult. Really dying for more air on the last 25.

    So glad I had an ART appt today. He worked on m elbows and a minor twinge in my left shoulder. He said not to do any rehab exercises for my elbows, but rather to just let them rest outside the pool. The exercises would just add more volume to tax them. He also said no upper body weights whatsoever. At this point, I may be out 3 months from them (with the exception of some I should not have tried for a week or two). Oh well, I do feel at least like I'm training better in the pool than I was last fall.

    He also advised me to up my dosage of CoQ10, which has anti-inflammatory properties. http://www.ncbi.nlm.nih.gov/pubmed/19096114. I didn't know that. He also approved of my switch to a fish oil with a large amount of DHA. It was a bit hard on the digestion at first, but my body seems to have adjusted.

    And now I'm off to my last regular season Friday night HS swim meet!
    Categories
    Swim Workouts
  4. Jan. 18-19

    by , January 19th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC and ankle exercises
    explosive leg press, 270 x 3 x 10
    power squat, 250 x 4 x 8
    back extensions w/plate, 25 x 3 x 15
    HS single leg extension, 30 x 2 x 8 each leg
    rear delt fly, 85 1 x 12, 70 x 1 x 12
    triceps press, 25 x 1 x 20
    captains chair, 2 x 20
    knee tuck jumps, 2 x 10

    -- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
    -- Had to dash out early to pick the fam up at the airport.


    Wednesday Solo Swim:

    Warm up:

    600 various

    3 x 100 w/paddles @ 1:50
    25 scull, 25 caterpillar drill, 50 free

    8 x 25 shooters w/fins

    Speed Work:

    6 x 25 burst @ 1:00
    50 EZ

    VK, 2 x through dolphin kick:
    1 = :15 fast, no fins, holding kick board overhead, :45 rest
    2 = :15 fast in streamline, no fins, :45 rest
    3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
    4 = :15 fast in streamline, fins, stay at chest level, :45 rest
    50 EZ
    -- #2 was the hardest by far. #3 the easiest
    100 EZ

    7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
    1-3 fly, low to mid 23
    4-5 breast, mid 28
    6-7 dolphin kick w/board, 24 low
    100 EZ

    Total: 3000 + VK


    Bikram, 90 minutes:

    Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.


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

    I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.

    I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.

    Updated January 20th, 2012 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

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

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

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes

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

    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. http://www.sciencedaily.com/releases...1012185602.htm. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?
    http://well.blogs.nytimes.com/2011/0...-a-good-thing/

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  6. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300

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

    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    http://www.swimmingscience.net/2012/...nutrition.html
    Categories
    Swim Workouts
  7. Back Half Set, Jan. 13

    by , January 13th, 2012 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    10 x 25 shooters
    3 x 50 burst + cruise @ 1:15
    50 EZ

    Back Half Lactate Set:

    6 x broken 125s w/fins @ 5:00

    6 x through:
    50 @ :45 @ 80-85%
    50 @ :45 @ 90%
    25 @ 100 %
    125 EZ

    1 = breast, 32/31/14
    2 = breast, 29/30/14
    (whoops, thought I took it took easy on #1 and ended up out way too fast on the first 50 of #2.)
    3 = free, 26/25/11
    4 = fly, 27 high, 26, 11
    5 = 100 IM + 25 flutter kick w/board, 27 high, 28, 11
    6 = 100 IM + 25 flutter kick w/board, 27 low, 29, 12

    200 EZ

    Total: 3000

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

    I wasn't sure I had a lactate set in me today, but I decided to give it a go after warm up. I was tired after yesterday's uncharacteristically hard speed workout with almost 1200 AFAP or hard efforts. And my calves were tight and crampy despite some foam rolling last night. But I survived and put in a good effort. I believe I've seen Jim Rude post this set. So happy that I have a monthly massage tomorrow! Hoping to watch some of the Grand Prix on line. But have a HS swim meet that will conflict.

    I just dropped Mr. Fort and Lil Fort at the airport for their annual ski trip. I foresee some sleep and lazing about. I may try out Down Dog this weekend too: http://downdogyoga.com/classes_schedule/

    Updated January 13th, 2012 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  8. Mixed Speed Play, Thursday, Jan. 12

    by , January 12th, 2012 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    6 x 25 shooters w/fins @ :35
    6 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
    50 EZ

    6 x 25: 15 m "floating" shooter @ 1:00-1:15
    -- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
    100 EZ

    6 x (25 "barge" kick w/fins + 50 EZ)
    -- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
    50 EZ

    6 x 25 free w/parachute & paddles @ 1:15
    50 EZ

    4 x 25 back shooter w/parachute & fins @ 1:25
    -- parachute broke on #5 . tried to tie it, but it wouldn't hold
    50 EZ

    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went low to mid 10s
    -- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
    50 EZ

    2 x (50 AFAP fly w/fins + 150 EZ)
    -- went 23 lows
    50 EZ

    Total: 3800

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

    Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!

    Read a couple interesting USAS links by email:

    The Secret to a Good Kick, which has a video comparing flutter kicks:
    http://www.usaswimming.org/ViewNewsA...=4065&mid=8975.

    Best Barbell Exercise:
    http://www.usaswimming.org/ViewNewsA...=4071&mid=8712

    I also read this snippet about working on your SDK. So true!

    "We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
    Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.

    Sample Monofin Set:
    8 x 25 @ 1:30 all out kick for time"
    Categories
    Swim Workouts
  9. Tuesday, Jan. 10

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

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950

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


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 06:15 PM by The Fortress

    Categories
    Swim Workouts
  10. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  11. Sat., Jan. 7

    by , January 7th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    30 x 25 shooters w/MF @ :35
    -- perfect streamlines, work on DPK
    1-10 = back
    11-20 = belly
    21-30 = 360 twirling

    50 EZ

    2 x through:

    3 x 100 smooth free, no breathing in or out of turns @ 1:45
    2 x 100 kick @ 2:00
    1 x 100 IM drill @ 2:00
    1 x 100 smooth free, broken @ each 25 for :5, 1 breath each 25
    50 EZ

    50 EZ

    Total: 3350

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

    I was pretty knackered after yesterday's lactate workout. I didn't even remotely feel like hitting the pool today, but reluctantly went and did my prescribed recovery/technique workout. Never left the EN1 zone. I didn't make it to the gym at the end of this week. I may go tomorrow, or take a day off. I'll see how I feel.

    Updated January 7th, 2012 at 09:43 PM by The Fortress

    Categories
    Swim Workouts
  12. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame="http://forums.usms.org/showthread.php?t=19933"]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200

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

    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
    Categories
    Swim Workouts
  13. Power Kicks, Thursday, Jan. 5

    by , January 5th, 2012 at 05:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up &Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ 1:00

    8 x 25 back shooters w/fins @ :40

    8 x 25 back shooters, no fins @ :45-50

    100 EZ

    Power/Speed work:

    18 x 25 back kick w/med ball, done as:

    6 x 25 holding med ball overhead with one arm while other arm is at side, 3 left arm, 3 right arm, no fins @ 1:00
    6 x 25 holding med ball overhead with two arms, fins* @ :45
    6 x 25 holding med ball in front while flutter kicking w/fins* @ :45

    * Both of these engage the core and really use the shins/calves. I could practically feel my ankles flopping.

    100 EZ

    6 x 50 double torque drill w/paddles @ 1:15
    (give legs a rest, but still work on power)

    50 EZ

    8 x (25 AFAP back shooter w/fins + 75 EZ) @ 3:00
    - went mid-9s on almost all of them

    50 EZ

    Total: 3250

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

    Really wanted to work on backstroke kick (which includes SDKs) today. The med ball swims were not easy. And I hadn't done any straight up sprint dolphin kick sets lately, so was happy I went as fast as I did on the 25s. Got some strange looks from other swimmers with the med ball. I really need to start using my dorkel. It would have been useful on the last 6 med ball kicks and on torque drills.

    My elbows were improving for awhile, but the improvement seems to have halted. I suspect this coincides with re-commencing drylands.

    Went directly to my eye doctor for a check up afterward and got yelled at for dry eyes. I had been slamming antihistamines during that nasty cold. Perhaps a mistake to go to an eye doc right after swimming too.

    I was chatting with a running buddy the other day. He Was saying that the workouts of elite runners are all available on line or posted on YouTube. I find this, regrettably,largely not to be true with elite swimmers. I feel like we only get a snippet here or there.

    Updated January 5th, 2012 at 08:04 PM by The Fortress

    Categories
    Swim Workouts
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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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  20. 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