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Swim Workouts

  1. Aerobic Swim, Monday, Nov. 8

    by , November 8th, 2010 at 09:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:
    (structure swiped from Speedo)

    Used fins b/c I only had an hour to swim today and had to be quick.

    4 x 50 single arm fly drill @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 backstroke @ :45
    4 x 150 (100 flutter kick with board + 50 free) @ 2:15
    4 x 50 backstroke @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 single arm fly drill @ :45

    100 W/D

    Total: 3000

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

    Commentary:

    Quite sore today after yesterday's dead lifts & squats. This is the most sore I remember being in recent memory ... Probably indicative of my bronchitis-slacking. Was perfectly happy just getting in an aerobic swim; didn't feel like more speed work.

    I sent in my entries for NE Champs, which I guess are actually CZ Champs now. (Meets are so much cheaper than triathlons!) 32 days to go. If I did my usual gradual 3 week taper, I would have to stop drylands next Friday. Since I've only been doing them since Oct. 25, not so sure this is a good idea ... Maybe I should do "drylands light" or yoga the week of Thanksgiving? Or maybe I should stick with usual taper routine and effectively do a double taper? (Lotta taper bitchies with that option.) Unsure. This is when I need a sprint coach ...

    Bought the suggested celtic sea salt today (and sprinkled it in my carrot fennel soup). Info on the purported benefits:

    http://www.juicing-for-health.com/se...-benefits.html
    http://www.healthfree.com/celtic_sea_salt.html

    I also read that people with adrenal issues should not have fruit in the am. That kinda puts a damper on my morning smoothie routine ... I'd have to go back to my oatmeal habit.

    Updated November 8th, 2010 at 09:52 PM by The Fortress

    Categories
    Swim Workouts
  2. Sat & Sun, Nov. 6-7

    by , November 7th, 2010 at 08:15 PM (The FAF AFAP Digest)
    Saturday:

    I had planned to take this as an off day, particularly since GMU was closed for an underwater hockey tournament. But Mini wanted to swim. So she did a workout while I did a 30 minute slow swim (no fins) which consisted of:

    500 warm up
    assorted 25s: overkick free, shooters, breast drills, fly drills


    Sunday:

    Swim/SCY w/Mini Fort:

    Warm up:

    700 various

    Main Sets:
    (Mini did different sets here)

    10 x 50 backstroke kick @ 1:00

    4 x (4 x 25)
    broad jump into pool + eggbeater kick to wall
    backstroke start to 15 meters then cruise
    fast underwater free recovery
    scull

    4 x (4 x 25)
    power dolphin kick on belly to 15 meters & then cruise free
    25 EZ
    25 shooter
    25 shooter

    50 EZ

    Speed Sets:

    This did not go as planned. I had been cramping some on the above (especially the starts) and didn't do very well on this set. Massive cramp right (calf toes, foot) on #2. Had meant to kick them all but did breast on #3.

    3 x broken 100s w/fins + 100 EZ @ 7:00 or so
    50 AFAP @ :45 + 25 AFAP @ :30 + 25 shooter
    #1 = flutter kick
    #2 = dolphin kick
    #3 = breast

    Only saw the clock at the 50. Went 25, 25, 30+. Doing a shooter on the final 25 is rather difficult after swimming fast.

    3 x 25 fast breast pull + 25 EZ
    (cramped even just pulling)

    100 EZ

    Total: 2900


    Drylands:

    Ran errands with the girls for a couple hours while Mr. Fort was still on his last long bike before B2B. Then headed to the gym with Mini. Forgot to buy celtic sea salt, which I am supposed to start taking as well.

    windshield wipers, 25
    back extensions holding 10 lb plate in streamline position, 20
    flutter kick on back on bosu, 2 x 100
    elevated push ups, 2 x 25
    sumo deadlift, 95 x 1 x 5, 115 x 1 x 5, 135 x 2 x 5 (hands were slipping on these cuz I didn't have my gloves with me)
    power front squats on this machine:*
    http://www.powernetics.com/index.php?pgid=3&subid=6
    250 x 1 x 8, 270 x 1 x 8, 300 x 2 x 3, 320 x 1 x 3
    alternating hammers w/20 lb DBs, 2 x 10 each arm

    RC work

    * The pads on this machine left marks on my shoulders, like little capillaries bursting or something. I guess this exercise has to be performed wearing a t-shirt or with towels over the shoulders.

    Mini refused to stretch with me again.

    Spent 10 minutes in the steamroom though making her wait.

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

    Commentary:

    Didn't really enjoy the swim today. I was kinda groggy and didn't feel good in the water. But perhaps I've been doing too much speed work lately, and need a break ... I felt like I got a better workout in at the gym. Though my quads are really going to feel those squats, I fear.

    Not sure I'll get to the pool tomorrow as I'm booked with dentist appts and swim and soccer practices most of the afternoon and until 9:00 pm. Perhaps something short and aerobic.

    NE Champs:

    Going to enter tomorrow:

    Saturday:

    100 fly
    200 back (may enter to get a 50 back split b/c of bad placement of the open 50 back)
    50 breast
    50 free

    Sunday:

    100 back
    50 fly
    50 back
    100 free (maybe swim for another 50 free split in case I miss a wall or something on Sat)

    Really really wish 50 back wasn't my last event. Seems to always be at big meets ... I'm bummed not to enter the 100 IM, but it's almost right after 100 fly, and I have to be realistic. I do like having the 100 fly first and on day one. Otherwise, I get tempted to scratch. lol. I'm going to enter with my times from the Albatross meet last March and my other Pro times.

    Updated November 7th, 2010 at 09:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Swim w/Jazz & Speedo, Thursday, Nov. 4

    by , November 4th, 2010 at 07:02 PM (The FAF AFAP Digest)
    Swim with Jazz & Speedo @ Oak Marr:

    Warm up:

    600 various
    arrived a bit late

    Main Sets:

    10 x 50 w/fins @ 1:00
    various -- swim & kick w/bursts & builds

    50 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 2:00
    3 free, went 11s
    3 shooter on back, high 9s-10

    50 EZ

    1 x 50 kick, no fins, for time
    did backstroke kick, went 31

    Didn't feel super fast b/c I went too deep on the push offs, but still happy with a 31.
    Jazz was quite pokey about it. But I won't rat him out.

    A couple weeks ago, I did a 29 mid in a 50 back (from a start). So my 31 mid (from a push)
    isn't too far off that. Guess I'm a leg dominant swimmer. Of course, 2/3 of a 50 back can be underwater.

    200 EZ

    Total: 1950

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

    Commentary:

    This was perfect for me today, as I was tired after yesterday and just in the mood for some sprints. Speedo was not nearly as curmudgeonly as he reports. It was great to see Jazz, as always. We had some interesting conversations about the importance of kicking and flexibility. After which I decided to go to bikram yoga tomorrow at noon rather than journey to Mason for a solo swim (which would have been the 5th since Monday). Where's the yoga emoticon, Anna Lea?

    I can empathize with Speedo's temporary lack of motivation. I've been a bit that way myself since Atlanta. I attribute it to a harsh fall health wise, being 49 and being deprived of the speed suit I've swum in every meet for years. But I feel like I'm finally turning the corner wrt motivation. It would probably behoove me to get myself to Boston, since I am not currently inspired to do a USA meet.

    Mike Gustafson on other comebacks he'd like to see: http://www.swimnetwork.com/News/Swim...ke-to-See.aspx

    Another article confirming Janet Evans comeback:

    http://www.swimmingworldmagazine.com/

    Updated November 4th, 2010 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  4. Swim + Stretch, Wed., Nov. 3

    by , November 3rd, 2010 at 10:05 PM (The FAF AFAP Digest)
    I had grandiose notions of reprising the 8 x 100 @ 2:00 LT Death Set from Sept. 30 today. Yesterday, the water was a blissfully cool 80 degrees. Today, the water was, supposedly, 84 degrees. It felt hotter. I was just not up to doing that set in these conditions (possibly at Mason on Friday). Instead, I did the following, which was a pretty fun workout:

    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition 25s:

    10 x 25 @ :40
    odds = UW shooter (belly, back, right side, left side, twirling)
    evens = long breaststroke pull + cruise

    4 x (3 x 25)
    1st 25 = UW shooters
    2nd 25 = burst + cruise
    3rd 25 = fly drill

    3 x (4 x 25)
    1st 25 = broad jump off side and egg beater kick to wall
    2nd 25 = backstroke start,* 5-6 fast SDKs and then cruise
    3rd 25 = fast underwater free recovery w/buoy
    4th 25 = easy backstroke kick

    * At the Sprint Classic, I tried to use a neutral head position on my backstroke start and not pull in toward the wall. Like this Natalie Coughlin start:[ame="http://www.metacafe.com/watch/5076228/seebohm_wins_coughlin_swims_into_third_from_univer sal_sports/"]Seebohm Wins, Coughlin Swims into Third - from Universal Sports - Video[/ame] Today, I tried it with my head tipped back slightly more. It felt perfectly natural and I seemed to get into the water cleanly. Going to keep working on this start and playing around with head position. Definitely never pulling in/tucking in again though. (See, e.g., start from NE SCM Champs last year: [nomedia="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube - Fort SCM 50 back[/nomedia])

    50 EZ

    Speed Set:

    3 x 50 fast fly w/fins, done as:

    50 fly @ 85-90% + 50 EZ @ 3:00
    50 fly @ 90-95% + 100 EZ @ 3:00
    50 fly @ 95-100% + 150 EZ @ whatever

    went 26, 25, 24
    Hard to be more precise with a pace clock.
    24 is pretty fast for me. I'm considering doing more SDKs on my next 50 fly.

    50 EZ

    Aerobic Kick Set:

    20 x 50 backstroke kick w/fins @ :45
    Held 30-32 at an easy pace.
    Went fast on the last one, no extra rest: 23 high-24

    100 EZ

    Total: 3150


    Gym:

    I dropped Lil Fort at swim practice, then went to the Rec Center with Mini Fort. While she swam for an hour, I did:

    15 minutes of RC work

    30 minutes of stretching and yoga

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

    Commentary:

    As noted above, I was annoyed and bummed that the water was so toasty. Tyranny of the noodlers.

    Although it might not seem like much, I am quite tired after that workout. Of course, I am also sore and tired from yesterdays drylands and hypoxic kick. And I had a bout of insomnia that kept me up until 2:30 am or so. The TRX chest press did not agree with my shoulders at all. I am putting that on the "dead to me" list, along with planks.

    Tomorrow is cross country regionals. That really will be my son's last HS race and then it's on to winter crew training.

    Still mulling over NE Champs and wondering whether to swim the 100 fly or 100 IM on Saturday if I go ... And I see a couple possible split requests in my future ... not the 200 fly though!

    http://www.swimnem.org/entryforms/bu2010entry.pdf

    Updated November 3rd, 2010 at 11:51 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  5. Gym + Swim, Tuesday, Nov. 2

    by , November 2nd, 2010 at 10:32 PM (The FAF AFAP Digest)
    Made it to the gym and pool with Mini Fort today.

    Drylands:

    med ball game in racquetball court, 10 minutes
    (Mini was "bored." )
    tricep passes w/med ball, 15
    flutter kicks in streamline on back on bosu, 2 x 100
    back extensions, 25 x 2 x 15
    total ab machine, 110 x 1 x 25, 120 x 1 x 25
    HS single leg extensions, 35 x 2 x 10, each leg
    standing lat pulldown, 140 x 2 x 10
    overhead squats, 45 x 2 x 10
    TRX body rows, 15
    TRX one legged squats, 15 each leg
    TRX chest press -- ugh! These are harder than they look and feel quite stressful on my shoulders.

    The TRX has been set up in my gym more frequently lately. They seem popular with the trainers; Q would call them "trendy." I need to review my exercise list, so I can try out some more things.

    Mini refused to stretch with me. Couldn't be bothered.

    I can tell I need to do RC exercises more regularly ... Shoulders are a bit twingey. These look like some good ones, if you want a change from standing and doing them: http://swim.isport.com/swimming-vide...iss-ball-7637/


    Swim/SCY/Solo:

    Swam with Mini, but did separate workouts b/c she's not an SDK freak. Didn't have much time b/c we went during Lil Fort's soccer practice (which is now 90 minutes). The pool was a cool 80 degrees.

    Warm up:

    700 various

    Hypoxic Sets:

    8 x 100 @ 2:00
    odds = each 25, dolphin kick on belly to 15+ meters, cruise free to wall & open turn
    evens = each 25, dolphin kick on back to 15+ meters, easy backstroke to wall with back flip turn

    50 EZ

    8 x 50 w/fins @ 1:10
    odds = 25 easy speed fly (kick to 15 meters) + 25 UW shooter on back
    evens = 25 breast with pullout to 15 meters + 25 free, 1 breath

    50 EZ

    Mini Speed Set:

    4 x (25 AFAP kick + 25 EZ)
    2 flutter kick shooters
    2 backstroke kick, no SDK

    I would've done more, but was trying to give Mini tips on sprint free. She is not a sprint freestyler, all short axis.

    100 EZ

    Total: 2300

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

    Commentary:

    Was happy to get in two workouts today, though the swim was short. I'm actually fairly tired right now. Perhaps I'll actually bust out a workout over 3000 soon. Last one was Oct. 16 ...

    Updated November 3rd, 2010 at 12:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Swim w/Mini Fort, Monday, Nov. 1

    by , November 1st, 2010 at 05:37 PM (The FAF AFAP Digest)
    Swim w/Mini Fort:

    School is out for the next two days. Mini, who is planning on high school swimming, decided to join me today. We did different warm up sets and then did the fast 50s together.

    Warm up:

    700 various

    Transition:

    8 x 50 @ 1:00
    odds = single arm fly
    evens = 25 EZ speed fly + 25 EZ

    50 EZ

    6 x 50 @ 1:00
    15 burst of various strokes and kicks + rest EZ

    50 EZ

    2 x 10 second AFAP vertical dolphin kick + 50 EZ

    Speed Set:

    6 x (50 AFAP kick w/board & fins + 50 EZ)
    2 dolphin, 2 flutter, 2 dolphin
    Went all 25s on all, high 25 on last one

    Normally, I wouldn't do this entire set with a board. But Mini needs to work on her dolphin kick and I was trying to encourage her to do some fast dolphin kicking with fins (her fly is largely upper body type fly). Unlike me, and perhaps b/c of her knee issues for years, she is fin-averse. But she seems to be growing out of the syndrome as the doctors predicted -- she can even do a real squat now!

    Recovery Aerobic:

    5 x 100 free w/paddles @ 1:45

    100 EZ

    Total: 2750

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

    Commentary:

    I apparently had a little too much fun at the Halloween party last night, and was dragging a bit today. Or something. I didn't feel rested at all after a day off. Still have my gravelly voice. Hitting the gym with Mini tomorrow and perhaps a short swim if I can manage it with Lil Fort home. It might be time to introduce Mini Fort to the RA med ball game.

    Line of the day: I inadvertently ran over a squirrel on the way home. Mini says, "You are a bad person. That was someone's daughter." I tried to explain that squirrels are just rabid rats with puffy tails.

    Just voted for Dave "Chaos" Barra for OW swimmer of the year! What an amazing season he had!

    http://www.openwatersource.com/vote-...-the-year.html

    And this is cool, we are getting a tracking device so that we spectators/support team can see the speed and position of our runner and biker at B2B:

    http://www.myathletegps.com/

    Updated November 1st, 2010 at 11:01 PM by The Fortress

    Categories
    Swim Workouts
  7. Friday, Oct. 1

    by , October 29th, 2010 at 09:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition/Speedplay:

    3 x (4 x 25)
    free w/dolphin kick
    breast build to fast
    free w/dolphin kick
    underwater free recovery drill, fast for 15 m

    12 x 25 shooters w/fins
    odds = belly
    evens = back
    every 4th one fast

    50 EZ

    1 x 50 breast, fast w/fins, 29-30

    50 EZ

    Aerobic Kick Mountain:

    dolphin kick w/fins and board
    wanted to work on my fly kick & work the core
    also wanted to use my MF, but can't find it.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 2850 (1800 kicking)


    Drylands, 45 minutes:

    broomstick twists, 25
    flutter kicks in streamline on back on bosu, 2 x 50
    reverse scoops, 25 x 2 x 15
    reverse crunch w/yoga ball, 25
    long arm crunches, 50
    torso twists w/25 lb plate, 25
    russian twists on incline bench, 25 x 2 x 25
    seated narrow grip row, 90 x 1 x 5, 100 x 2 x 8
    hip/leg adductor, 100 x 1 x 8, 110 x 2 x 8
    extreme angle isometric squat hold, 5:00
    (this was not that hard despite my dryland layoff, need to add weight)
    streamline hold on back on bosu, 2 x 1:00
    RC Exercises

    20 minutes of stretching and yoga

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

    Commentary:

    Something is twitchy in my right deltoid/supraspinatus area. Not sure how I did that. As a result, I opted for lots of kicking today and didn't do too much involving the shoulder or pushing exercises at the gym. I feel, unlike in previous seasons, I have -- finally -- gotten better about regularly stretching and doing yoga.

    Had been hoping to go to my team practice tomorrow, but it interferes with Lil Fort's last regular season soccer game (although there's another few weeks of All Stars in store). So I'll probably try to get there on Sunday.

    Looking forward to sleeping in this long weekend and the fall time change!

    Had a disgustingly healthy last couple days of eating.

    Updated October 29th, 2010 at 10:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  8. Swim w/Jazz, Thursday, Oct. 28

    by , October 28th, 2010 at 09:35 PM (The FAF AFAP Digest)
    Swim w/Jazz @ OakMarr:

    Work got in the way of Speedo joining us today, but Jazz showed up to test the water after a few months away from the pool. Didn't seem to hurt him; he's fast as ever.

    Warm up:

    400 various
    (Normally I would do a little more, but Jazz was ready to go after 200.)

    3 x (4 x 25 w/fins) @ :40
    backstroke kick
    free w/dolphin kick
    dolphin kick
    free

    Main Sets:

    Pyramid CNS Stimulation 50s:

    7 x 50 free @ 1:10
    3-6-9-12-9-6-3 fast strokes and cruise the rest

    25 EZ

    Jazz went a 50 free AFAP for time, 23 mid to high. I watched the clock, wasn't in the mood for an all out 50 myself.

    50 EZ

    At this point, Jazz departed as he was all tuckered out.

    8 x 150 @ 2:30 or so, done as 100 reverse IM order (smooth) + 50 fast backstroke kick

    75 EZ

    Stopped and chatted after #4 with a teammate who has been out for several months with shoulder issues and is easing back in. It was great to see him back in the water. Hoping he can rejoin Mason soon.

    Total: 2400 + mega chatting


    Yoga, 30 minutes:

    30 minutes of yoga and stretching outside in the backyard sunshine. Lovely!


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

    Commentary:

    I'm still unsure of how to direct my training for the next month or so. I need to decide whether I'm going to Boston in 6 weeks or not. I'm still froggy voiced, and don't feel like I can go at it full bore. I will be able to sleep in the next few days as the kids are off school Mon & Tues. Perhaps that will help kill off the remnants of this nasty bronchitis bug.

    If I am going, I don't think there's much point in doing any aerobic work for 4 weeks, aside from a recovery set here or there. I should probably just focus on speed and lactate work. The idea of getting healthy (assuming my immune system isn't permanently AWOL) and having to rest again for a meet is fairly unappealing as well. Part of me wants to go and see friends and have fun; part of me doesn't want to waste travel "chips" when I'm not in the best shape. Decisions, decisions ...

    http://www.swimnem.org/entryforms/bu2010entry.pdf

    Updated October 28th, 2010 at 09:59 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  9. Drylands + Swim, Tues., Oct. 26

    by , October 26th, 2010 at 06:22 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 2 x 25
    flutter kicks in streamline on back on bosu, 2 x 50
    skull crushers, 50 x 1 x 10, 60 x 1 x 10
    goblet squats, 60 x 2 x 15
    iso lateral hi row, some singles, 160 x 1 x 5, 180 x 1 x 5, 200 x 2 x 5
    knee tuck jumps, 10
    med ball floor slams, 2 x 10
    rock star jumps, 10
    box jumps, 10
    elevated push ups, 2 x 10
    power wheel roll outs, 25


    Yoga:

    yoga and stretching for 25 minutes


    Swim/SCY/Solo:

    Just did a basic aerobic workout:

    Warm up:

    750 various

    Main Sets:

    10 x 50 @ 1:00
    odds = single arm fly
    evens = breast pull w/buoy

    10 x 50, hypoxic w/fins @ 1:00
    done as 25 UW shooter on back + open turn + 25 free no breather or 1 breather (5 each)

    10 x 100 kick w/fins @ 1:30
    odds = backstroke kick
    evens = dolphin kick w/board

    100 EZ

    Total: 2850

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


    Commentary:

    Still not back to normal, but not coughing during the night seems to have a salutary effect on my daytime energy levels. So I made it to both the gym and the pool today. Need to check my workout file to identify some good workouts for the rest of the week. I also need to decide on meets soon to focus my training somewhat. With Mini Fort not swimming USAS, those meets aren't nearly as appealing to me.

    Article on P90X:

    http://www.theledger.com/article/20101025/NEWS/10255026

    Updated October 26th, 2010 at 08:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  10. Swim, Friday, Oct. 22

    by , October 22nd, 2010 at 04:53 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    900 various

    Transition:

    10 x 25 shooters w/fins

    16 x 25
    odds = EZ speed fly w/fins
    evens = EZ
    -- Took 6 SDKs + 4 strokes per 25. That seems better than usual, but I was stretching it out.

    50 EZ

    Speed Work:

    4 x (25 AFAP + 75 EZ)

    200 EZ

    Total: 2200

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

    Commentary:

    I felt sharper than yesterday. Still hacking, but slightly better. Apparently no one is really aware that SpringHill Rec has reopened, as it's still blissfully empty with cooler water. Looking through my blog, I can see that I haven't done a hard workout since my LT death set with Speedo on Sept. 30. So it looks like a full 3 week sickness taper for me! At least I've managed a modicum of speed work recently.

    My neck is still wrenched. But I got a 45 minute emergency appt with my massage therapist, which I am dashing off to shortly.

    Cough, cough, cough. Bring it!
    Categories
    Swim Workouts
  11. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday. I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.
    Categories
    Swim Workouts
  12. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Wrenched my neck on the second 25. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday (just the women's 200 free in between). I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.

    Here's a fun set a friend sent me:

    Always a 50 free in the end. Start with a 25kick/50free, go to 50kick/50 free, to 75 kick/50free, you get the picture. I went up to a 200 kick/50free and did one in fly/free. Interval started on 1:30 and went up by 15 each time....starts mellow, gets super fast!(actually adjusted it to going up 20at125/150,175 and 200kick), 2600 total.

    Updated October 21st, 2010 at 06:24 PM by The Fortress

    Categories
    Swim Workouts
  13. Swim, Tuesday, Oct. 19

    by , October 19th, 2010 at 10:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 25 free w/over kick

    Transition:

    8 x 100 @ 1:45
    odds = free w/paddles
    evens = backstroke kick, last 25 fast

    10 squat jumps off bottom

    Speed Set:

    6 x (25 AFAP + 75 EZ)
    2 free, 2 fly, 2 breast

    100 EZ

    Total: 2400

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

    Commentary:

    Swam at Spring Hill Rec today, which is finally open again after being closed for a couple months. The advantage over Oak Marr is that the lanes are less crowded and the water is cooler. Disadvantage: no digital clock and only one working pace clock right now. For this reason, I didn't bother with 50s; would have been too hard to see my times.

    My left shoulder is slightly twingey. But, happily, I have an ART appt. tomorrow.

    Cough is somewhat better today. But, unhappily, swimming seems to precipitate coughing.

    I think our B2B relay dilemma is resolved. We have a 50 year old swimmer who just got back from KONA. I'm sure she'll be MUCH faster than me at a 2.4 mile distance. And now I can just concentrate on my 25s and 50s. (I know Mike Heather rolled his eyes at that statement. )
    Categories
    Swim Workouts
  14. Swim, Sunday, Oct. 17

    by , October 17th, 2010 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY w/Mini @ Oak Marr:

    After 3 months out of the pool, Mini Fort has decided it might be time to get back in a bit for the upcoming high school season. We did different things, but swam a couple sets together.

    Warm up:

    700 various

    Mini helped me with evil; I helped her with SDKs. She needs more hip and lower back strength to really hammer these, I think.

    Transition:

    10 x 25 shooters, no fins
    5 on back, 5 on belly

    10 x 25 free w/over kick, no fins

    10 x (25 EZ speed fly w/fins + 25EZ)

    1 x 20 second dolphin kicking AFAP w/hands near ears. Mini beat me by 2 (went 60).

    50 EZ

    Speed Work:

    8 x (25 AFAP w/fins (except back) + 25 EZ + much rest)
    2 of each stroke
    did backstroke starts on backstroke

    100 EZ

    1 x 50 SDK AFAP (went :22 high)

    150 EZ

    Total: 2500

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

    Commentary:

    Still coughing and somewhat tired, making slow slow slow progress. Certainly not going anywhere in terms of aerobic conditioning this last week, but at least I've managed some speed play and speed work. And I've been in the water 6x (16,500 yards), so at least my feel is somewhat intact.

    Here's the psych sheet for the Sprint Classic. Coach said she'd enter me in the 50 free as well. http://www.patriotmasters.org/Sprint...c2010Psych.htm.

    I may do a practice in the next couple days where I warm up and do my meet events -- 3 x 50s and 4 x 25s AFAP -- as my workout.
    Categories
    Swim Workouts
  15. Saturday, Oct. 16

    by , October 16th, 2010 at 05:08 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    650 various

    Transition/Speed Play:

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast breast pull + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast underwater free recovery drill w/fast hands + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free 2/over kick + 25 back w/backstroke start + 25 EZ)
    Went 13, 14, 15 SDKs on the starts. 15 is legal with a tank, so probably 14 is the safest at a meet.

    50 EZ

    3 x (25 EZ free + 25 fast free + 25 EZ free) w/fins

    100 EZ

    Speed Sets:

    2 x (50 back AFAP + 150 EZ)

    I wanted to do them both from a backstroke start, but on the first one I was sharing a lane so had to push off. So I did one with fins (:23) and one from a start (:29). Very pleased with the 29; that's the fastest I've gone in practice, though I typically do my speed work with fins.
    I'm trying to pull up on my start without pulling my head in.

    4 x (25 AFAP + 75 EZ)
    free, breast, back kick, dolphin kick

    100 EZ

    Total: 3000

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

    Commentary:

    Bronchitis is still lingering. I had tentative plans to hit the gym with Jazzy tomorrow, but I am still just coughing too much. I may try to do some light dryland work before the Sprint Classic next weekend and just keep doing speed work.
    The psych sheets are out. Since I'm not going to Indy, I'm going to try to add the 50 free.

    Going to L'Auberge Chez Francois tonight with friends, http://www.laubergechezfrancois.com/, and hoping not to get glutened.

    Oh, this is rather funny. My whole life I've measured at 5 ft, 4 1/2 inches in height. Yesterday, at the doctors, I measured 5 ft, 5 1/2 inches. I'm a giant! I'm assuming it's the yoga. I've heard of people gaining an inch from yoga with its spine lengthening elements.

    Updated October 17th, 2010 at 12:08 PM by The Fortress

    Categories
    Swim Workouts
  16. Swim, Oct. 14

    by , October 14th, 2010 at 06:38 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition/Technique Work:

    12 x 25 free w/dorkel (no fins) emphasizing kick

    I foresee a long transition period if I ever want to use this device. I'm not adept with it at all, and it precipitated some coughing fits. Here are some tips on how to use the dorkel: http://www.goswim.tv/entries/5611/fi...s-snorkel.html. I think it would be quite helpful to me in freestyle. Breathing is really somewhat incidental for the 50 free. And I feel like it really does help you concentrate on form and kicking.

    8 x 50 @ 1:00
    odds = Estonian breast drill
    evens = breast pull w/buoy, done as 25 fast + 25 easy

    5 x (4 x 25 w/fins)
    25 twirling shooter + 25 twirling shooter + 25 EZ + 25 EZ speed fly

    (My fly didn't feel quite as foreign today)

    50 EZ

    RA CNS Stimulation Set (from Swimmer mag):

    3 x (5 x 50 (no fins) + 50 EZ)

    1st 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    2nd 5 = dolphin kick on belly
    8-9-10-11-12 fast kicks and then cruise the rest free

    3rd 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    150 EZ

    Total: 2750

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

    Commentary:

    I am beyond frustrated with the lingering effects of bronchitis. Cough is just not under control, and keeping me up at night. It really takes a long time for me to kick this stuff; it just LINGERS.

    I've decided that PRP to the foot is harder to recover from than PRP to the shoulder. I could always swim fairly well a couple days after, but my foot is still sore. Guess it's cuz I'm always walking with the darn thing ...

    I'm off to senior night for cross country. Kinda bummed my senior isn't racing tonight. But they aren't "racing" in this quad meet anyway -- just doing some pace work to get ready for a big invitational on Saturday. Edit: Chatted with the AD a bit after the race. He said, despite having to automatically impose a 2 race suspension, that FortSon was a "rock star," "stood up," acted "honorably" and that he would tell him "well done" at graduation.

    My vids from the 50 back/50 fly combo at the Sprint Classic last year are here: http://forums.usms.org/blog.php?b=6079. I entered slower times this year in view of the bronchitis, lack of speed suit and being generally less ready. I had these same factors at play at the Albatross meet and I was about 1.5 seconds off my PRs in the two 50s there. Haven't seen a psych sheet yet. I'm curious about attendance.

    I'm still going to try to train hard and well the next couple months even though I'm feeling less motivated. I want to be ready to go when I AARP up.

    Updated October 14th, 2010 at 11:26 PM by The Fortress

    Categories
    Swim Workouts
  17. Baby Steps, Oct. 13

    by , October 13th, 2010 at 05:45 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    600 various

    Main Set:

    I used the structure of Chris' main set today. But I knew right away after getting in the water that I was not going to go fast. (As much as I'd like to swim faster faster and get better faster, it seems like I'm going to need a full 2 weeks).

    1 x 200 free w/paddles @ 3:00
    2 x 100 fly kick w/fins @ 2:00, last 25 UW
    4 x 50 360 fly drills @ 1:00
    (A swimmer asked me if I was doing these for strength or flexibility; I said neither.)

    1 x 200 free w/paddles @ 3:00
    2 x 100 back kick w/fins @ 2:00, 1 & 3rd 25s UW
    4 x 50 back w/fins @ 200 pace @ 1:00 (went 30-31, not really 200 pace)

    1 x 200 free w/paddles @ 3:00
    2 x 100 breast pull @ whatever
    4 x 50 breast @ 1:00
    odds = fast w/fins (30, 31)
    evens = EZ

    1 x 200 free w/paddles
    2 x 100 flutter kick w/board @ 2:00
    4 x 50 free, no interval, done as 25 AFAP + 25 EZ

    100 EZ

    Total: 3100

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

    Commentary:

    Still coughing a lot and feeling sub par. But marginally better than yesterday. Trying to get good sleep. At least I could attempt to swim fast a wee bit today, though most of the workout was technique based. Since I am swimming so slow, this would probably be a good time to get out the dread dorkel.

    Got yelled at by a lap swimmer today because I didn't see him when I was doing one of the 200 frees. Well, no, I don't generally tend to look up on deck. Couldn't he just have stuck a hand or kick board in the water rather than yelling at me?

    Had a nice chat with one of the Machine coaches, who also coaches their masters group. He and a quite a few of his swimmers are competing in the Sprint Classic next Saturday. He was definitely trying to shame me into swimming. And I will, so long as I feel well. (I won't expect anything too great based on my Albatross meet results last March coming after the flu.) Unfortunately, Coach Cheryl says tech suits are out for the unofficial 25s because they "are being judged by officials." Not sure I follow that logic, but that's fine.

    Now I need to get back to the gym ...

    I have a rare slow night of driving kids around.

    Updated October 13th, 2010 at 09:09 PM by The Fortress

    Categories
    Swim Workouts
  18. Swim, Oct. 12

    by , October 12th, 2010 at 09:01 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    600 various

    5 x 100 free w/paddles & fins @ 1:30

    Main Set:

    8 x 25
    odds = EZ speed fly w/fins
    (I hesitate even to label this "fly" as it felt foreign and horrible)
    evens = UW shooter w/fins
    coughing fit

    100 russian breast drill

    8 x 25
    odds = back
    evens = back kick
    coughing fit

    100 russian breast drill

    8 x 25
    odds = breast pull
    evens = flutter kick shooter

    100 chest press fly

    8 x 25
    all free w/overkick

    100 chest press fly

    8 x 25 flutter kick w/board @ :30

    100 EZ

    Total: 2600

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

    Commentary:

    Made it back to the pool again. Did not do anything even remotely fast. I feel better, maybe 60%. I guess it's better to do this than stay out of the pool. More exhausting than swimming was the post swimming: pick Mini up from HS, go to grocery, drop Mini back at HS for game, go home to feed other kids dinner, go back to HS to watch volleyball game, come home and do dishes and pack lunches and read Fort Son's college application essay. Seriously, I need a wife.

    This latest bout of illness made me realize how much illness or injuries can ruin a season or a year. Last year, I was healthy most of the year. This year, I've had three major epidsodes where I've been out of the water for long periods of time. I just hope next year is back to healthy.

    I still doubt I'll swim the Sprint Classic. But I was wondering whether the "unofficial" 25s can be swum in "unofficial" suits, i.e., tech suits. Logically, I would think they could be since they don't count. I was thinking maybe I should force myself to do the 25s just to get some start work in. Maybe I'll feel more positive about this next week.

    Saw this on FB on the P90X page:

    http://www.beachbody.com/product/p90...49.do#article1

    It's rather depressing to think that most lean meats and fish are bad for us. I have read elsewhere that they are just loaded with chemicals though.

    As for the gluten advice, since I am not allergic to gluten and am allergic to pomegranates, I decided to give gluten another try. No, I cannot tolerate the stuff at all. So I will just carry on avoiding gluten and lactose.

    Updated October 12th, 2010 at 09:11 PM by The Fortress

    Categories
    Swim Workouts
  19. Swim, Monday, Oct. 11

    by , October 11th, 2010 at 09:52 PM (The FAF AFAP Digest)
    Back in the water for a very slow short swim:

    Swim/Solo/SCY @ OakMarr

    Warm up:

    600 various
    10 x 25 shooters w/fins

    Main sets:

    Solo Social Mini Mountain Kick:

    all dolphin kick w/board @ :15-20 RI
    1 x 50
    1 x 100
    1 x 150
    1 x 200
    5 x 1:00 vertical kick (breast, dolphin, flutter, dolphin, breast)
    1 x 200
    1 x 150
    1 x 100
    1 x 50

    10 x 50 @ 1:0
    odds = free
    evens = back

    6 x 25 breast
    alternating dolphin and whip kick

    50 EZ

    Total: 2550

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


    Commentary:

    Well, it's a start. My throat and lungs are still burning. Cough is slightly better. It's very non-productive, so it needs to just stop soon. Getting healthy feels like a fairly interminable process.

    Just to cheer myself up, I checked the LCM rankings and my 4 x 50 from Zones are still in the top ten. I think this reflects a lack of participation in long course this summer. I'll be curious to see if that continues this short course season. Apparently, according to the convention votes, most people don't like the suits. If so, they should be lining up to swim now.

    Also, on a whim, I checked the all time FINA rankings and was surprised to find this: Some of these will no doubt change with all the fast chicks entering my age group.

    FINA WORLD MASTERS TOP 10 - SHORT COURSE METERS - ALL TIME (1986-2009)

    50 SCM BACK:

    30.58 K.PIPES-NEILSEN USA 2007
    31.14 LESLIE LIVINGSTON USA 2009
    31.45 BARBARA OPITZ GER 2006
    32.02 SHIZUKO HIRAISHI JPN 2009
    32.51 LAURIE DITOMMASO USA 2009
    32.54 VIBEKE SWANSON USA 2006
    32.59 K.ANDRUS-HUGHES USA 2006
    32.61 SUSANNA ROSEN SWE 2009
    32.65 L VAN PELT-DILLER USA 2003
    32.67 LAURA VAL USA 1999

    100 SCM BACK:

    1:04.46 K.PIPES-NEILSEN FRA 2009
    1:07.21 ELLEN REYNOLDS USA 2009
    1:09.20 VIBEKE SWANSON USA 2006
    1:09.27 VERA CAPKOVA BEL 2006
    1:09.58 LESLIE LIVINGSTON USA 2009
    1:09.68 KARIN SEICK GER 2007
    1:09.90 L.PELT-DILLER USA 2006
    1:10.17 LISA WARD USA 2009
    1:10.33 LISA DIXON-WELLS CAN 2006
    1:10.40 SUSANNA ROSEN SWE 2009

    50 SCM FLY:

    29.10 HAYLEY BETTINSON GBR 2009
    29.21 LAURIE DITOMMASO USA 2008
    29.40 K.PIPES-NEILSEN FRA 2009
    29.69 LESLIE LIVINGSTON USA 2009
    29.71 SHIZUKO HIRAISHI JPN 2009
    29.97 USCHI DUMIG GER 2005
    30.02 KARIN SEICK GER 2006
    30.18 LISA DAHL USA 2006
    30.24 TRACI GRANGER USA 2007
    30.37 ARLENE DELMAGE USA 2008


    FINA WORLD MASTERS TOP 10 - LONG COURSE METERS - ALL TIME (1986-2009)

    50 LCM BACK:

    31.71 VALERIE JENKINS USA 2008
    31.85 SUSAN WALSH USA 2007
    31.99 LESLIE LIVINGSTON USA 2009
    32.08 SHIZUKO HIRAISHI JPN 2009
    32.10 K.PIPES-NEILSEN USA 2007
    32.65 VERA CAPKOVA BEL 2006
    32.93 LAURA VAL USA 1997
    33.18 KARIN SEICK GER 2006
    33.34 K.ANDRUS-HUGHES USA 2006
    33.40 CATHY SHEEHAN CAN 2005

    50 LCM FLY:

    29.37 LAURIE DITOMMASO USA 2009
    29.52 K.PIPES-NEILSEN USA 2008
    29.57 LISA DAHL USA 2009
    29.74 LESLIE LIVINGSTON USA 2009
    29.84 SUSAN WALSH USA 2007
    29.89 SHIZUKO HIRAISHI JPN 2009
    30.01 LISA WARD USA 2009
    30.04 ARLENE DELMAGE USA 2008
    30.30 ANGELA ZINGLER GER 2001
    30.40 ROBIN PARISI USA 2002
    Categories
    Swim Workouts
  20. Saturday, Oct. 2

    by , October 2nd, 2010 at 08:01 PM (The FAF AFAP Digest)
    Car, 3.0 hours
    Cross Country Invitational, 45 minutes
    Soccer game, 1.0
    Emergency Shoe Shopping for Homecoming, 1.0
    Cleaning like a fiend to make house presentable for homecoming pictures, 3.0
    Swim, 30 minutes slow swim
    Steam, 10 minutes
    Homecoming Prep & Pics, 1.5
    (Mini and Fort Son w/date below)
    Driving to Chipolte for takeout now ...

    I was not exactly athletic today. I was shocked I even made it to the gym ...

    I'm going with Q's explanation of RA's explanation for my slow swim:

    "Re my easy swims: this was a result of some testing done in a flume last Dec. conducted by the director of the Exercise and Human Performance Laboratory at the University of Colorado Hospital. I’ve been known to espouse the dictum re masters swimming too fast when they swim slow and too slow when they swim fast….Well, let me tell you that perceived effort can be misleading. During my warm-up swim for the test (4 minutes easy) my HR was 138 and my blood lactate was 2.95. I thought I was going easy, but I wasn’t. I should have been around 125 for HR and under 2.0 for lactate. Also, the tests showed that my lactate clearance times were not fast enough to enable effective intense training sessions. I had to improve my lower level capacity to build to lactate transporter enzymes. This in itself would not improve my racing, but it would enable my training at higher intensities, which would translate to better anaerobic endurance. My “prescription” was to swim at a Z2 level (for me HR of 120-128) 1 or 2 times a week. To quote my report “it is important to be patient at that intensity until lactate oxidation improves.”

    I am pretty sure my lactate clearance is even worse than RA's ... Perhaps one day I'll get tested.

    My team practices were cancelled this weekend, which stinks because that's where I usually get my hard aerobic practice. Not sure if I'm going to be jazzed up enough to do that on my own tomorrow. If so, it will likely be a kick mountain. Any other suggestions? I"m thinking about LT sets for next week. I think Gary Hall Sr. kick workout may fit the bill.

    Now, I can wait up for my 2 children to get home from Homecoming. At least I get to sleep in!

    Updated October 2nd, 2010 at 10:17 PM by The Fortress

    Categories
    Swim Workouts
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