Weights/Dryland: rack pull, 135 x 3 x 8 military press, 40 x 2 x 15 (20 lb DBs) elevated crunches w/med ball, 2 x 25 long arm crunches, 2 x 25 reverse crunches w/yoga ball, 2 x 25 planks, 3 x 1:00 15 superman streamlines on bosu forward lunges w/12.5 lb DBs, 2 x 25 prone scapular scrunches w/5 lb DBs, 1 x 25 external rotators, 10 x 2 x 15, each arm plyos: modified bench hops with hands placed on middle of bench as described last week, 1 x 1:00 lateral box hops from left to right between two boxes, 2 x 1:00 15 minutes stretching Note: I think my body is somewhat adapting to the lunging and squating. Hamstrings are still periodically sore, but not nearly as much. Swim/SCY/Solo: Decided to do an aerobic swim, as I'm feeling fatigued. (I had the 4:30 am swim carpool shift on Monday. It seems like it takes me a few days to recover from that.) Plus, I don't believe I've had a day off in awhile ... I'll have to look back at the blog. Warm up: 700 variety warm up Aerobic Sets: 40 x 50, done as: 1-10 backstroke @ :50 11-20 dolphin kick w/MF & board @ :45 21-30 backstroke @ :50 31-40 flutter kick w/fins & board @ :45 Took 1:00 rest between sets. 100 EZ 150 scull 100 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Dara Torres Book: I'm 2/3 through her new book. Like many sports biographies, it's not terribly well written, very breezy and non-substantive. I was hoping it would have more detail. There's virtually no discussion of her non-traditional strength training regimen with the exception that initially (during a "rehab" phase) she was making letter shapes with hand weights while balancing on a bosu. She also states that her new strength training made her very lithe and caused her to lose 10 pounds very quickly, but she doesn't explain why or how. I guess she's keeping these secrets for her post-retirement DVD! Her training regimen is indeed impressive, comprising 7 hours each day. The resistance stretching is interesting ... it essentially seems to involve contracting muscles while you're stretching to increase both strength and flexibility. A huge amount of time is devoted to stretching, massage and chiro. I had to chuckle when she said she could feel her muscles tightening (after a mashing, no less) as she headed to the blocks for the 50 free in Beijing ... Imagine what she'd think if she lived in our non-pampered masters bodies for a day ... Food: Breakfast: omelet w/cheese, tomatoes and mushrooms, banana Snack: crackers w/hummus Lunch: apple, plum, shrimp (while in car, lol) Post Swim Snacks: G2, balance bar, blueberries, peach Dinner: chicken breast; salad with romaine, peas, sprouts, green onions, green peppers, tomatoes, carrots; kiwi Snack:stoneground crackers w/black bean dip I'm still pretty hungry in the late afternoon. I must not be eating enough at lunch? Or need more snacks?
Updated June 3rd, 2009 at 11:50 AM by The Fortress
Just had time for a short weight/dryland workout and a short swim. Weights/Dryland: Used the Paramount double cable machine today. Hadn't used that in awhile. Did: standing one arm pushes, 35 x 1 x 15, each arm, 30 x 1 x 15, each arm reclining one arm tricep press w/elevated legs, 25 x 2 x 12, each arm core/leg exercise (lay down on back, head facing machine, put handles of cable under shoe, lift legs then hips up, pull down slowly), 50 x 2 x 15 Then did: hi lat row 140 x 1 x 4 160 x 1 x 3 180 x 1 x 3 190 x 2 x 8 goblet squat w/50 lb weight, 2 x 15 forward lunges w/12.5 DBs, 2 x 20 crunches w/med ball, 2 x 25 elevated crunches on bench w/ 12.5 lb weight at feet, 2 x 25 external rotators, 10 x 3 x 15, each side prone scapular scrunches w/elevated feet & 5 lb DBs, 2 x 25 Swim/SCY/Solo: Warm up: 700 variety swim, kick, drill Speed set: A little bird reminded me that I should probably do some fast 75s for my LC 50s. Took that very sound advice today. I don't usually like 75s much because I can't see the pace clock well at one end. So all times could be slightly off. 10 x (75 backstroke w/fins + 25 EZ)(Swam w/fins as shoulder has been a little twingy since my "endurance fly" set last week.) 1-5 @ 2:15 6-10 @ 2:30 50 EZ after #5 Went: 46 (still warming up)/43/43/42/41 & 42, 43, 42, 41.5-42, 40.5-41 200 C/D Total: 1700 Food: Breakfast: oatmeal w/peanut butter, apple (Took Patrick's suggestion and added some peanut butter for protein. Can't say I was too thrilled with the taste though.) Lunch: Salad with romaine, grilled chicken, green onion, green pepper, sprouts, flax seed, currants, blueberries; quinoa w/chick peas Post swim snack: G2, balance bar in car on way home Dinner: barbecued shrimp, veggy kebobs w/mushrooms, tomatoes, eggplant and pepper, 1/2 slice of delicious 7 grain bread (Mr. Fort brought that back from the farmers' market -- along with a cache of other breads and fresh cinnamon rolls. ). Snack: plum, trail mix, glass of chard
Updated June 2nd, 2009 at 11:12 AM by The Fortress
Made it to my team practice. It was rather sparsely attended. Our coach and I had a lane to ourselves. A couple teammates were at the MD State LC meet. Warm up: 2 x through: 2 x 100 swim 2 x 50 kick 200 pull 100 IM drill 8 x vertical kicking 20 seconds with hands at shoulders, 10 seconds with arms in streamline position, squat jump off the bottom of the pool, repeat without stopping Main sets: 250 stroke, descend each 50 (did back, can't remember the intervals for the 250s) 3 x 50 @ 1:20 #1 25 backward free, 25 fast free (backward free makes me feel very uncoordinated) #2 25 dolphin kick, 25 fast free #3 25 monkey (), 25 fast free 250 kick, descend each 50 (I broke it into 50s. 25 UW shooter w/fins + 25 kick, 5 second break at each 50) 3 x 50 @ 1:20, same as above 250 free, descend each 50 (I paced off/raced Brad Gandee on this one. Me with fins. This totally kicked my ass, but I had more gas the last 50 than I thought.) 3 x 50 @ 1:20, same as above (I cheated and did the first two 50s easy, as I was totally gassed.) 100 EZ 4 x 200 #1 200 IM kick @ 4:30 #2-4 200 IM @ 3:30 100 EZ 1 x 50 UW shooter on back w/MF Felt compelled to do this, despite being very tired, as I didn't do it last week and I wouldn't want Chris to think I was a wimp. Went about 80-85% because I was a bit worried about cramping on the first 25. Coach timed (and said she would make sure I didn't pass out. lol) I went :25. Wasn't too bad really. 50 EZ Total: 4000 meters I'm feeling pretty strong in the water again. Every once in awhile I notice the effects of the weight training. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Food: Breakfast: Oatmeal with apple Post Swim Snack: G2, balance bar Lunch: Salad with green/red lettuce, grilled chicken, sprouts, tomatoes, avocado, currants, flax seeds Snack: yogurt, blueberries, hummus with whole wheat crackers Dinner: bean and cheese burritos from Whole Food (the whole fam, except for Lil Fort was elsewhere), kiwi, quinoa salad ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Running: Interesting article in the NYT on May 28 on the topic that there is "no right way or wrong way to run:" http://www.nytimes.com/2009/05/28/he...on/28best.html Reminded me of swimming actually. Personally, I can't do a heel strike without getting shin splints. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Other Random Notes: Just could not make it to NVSL "University" this weekend to do referee training ... way too many kids' activities. I'll have to stick with stroke & turning. I'm sure I will deek a few more kids than Geek and a few less than Hulk. Had to post this cute picture (taken by SwimRobin) of Jimby, me and Wookiee from Zones. One of my teammates who's back to swim training after a break commented that: "Maybe masters meets are more fun now than I remember." lol
Updated June 1st, 2009 at 11:18 AM by The Fortress
Weights/Core: Before I left for the gym, Mr. Fort showed me some of the exercises he's doing with his trainer to help rehab/strengthen his hip(s). I tried a few out today, including a couple involving lateral plyo-type movements. Probably about time for me to start adding a plyo component to my drylands anyway. Unfortunately, I was a bit too preoccupied with them, and left most of the lifting until the end. That wasn't too bright. (I had the mental image of Q saying "large muscles first."). Tried to bench press at the end, but I was just too tired. seated narrow grip row, 90 x 1 x 5, 100 x 1 x 5, 110 x 2 x 10 back squats w/45 lb bar, 3 x 15 dead lift, 135 x 1 x 5, 135 x 1 x 4 (This was too heavy, a "failure." I'll have to go back to a lighter weight. I was just too lazy to take off the 2 45 lb weights and re-do the weight amount. We don't have micro-weights at my gym, so any increase is always a 10 pound minimum.) cable twist w/yoga ball, 45 x 2 x 15, each side back extensions w/25 lb weight, 4 x 15 recline hip abductors, 110 x 2 x 10 (I think I'm going to stop doing these. For some reason, this particular exercise seems to bother my left hip. I hadn't done it for months then did it the other day and now I notice a twinge.) external rotators, 10 x 2 x 15, each side arm extensions, 3 x 3 x 15 elevated crunches w/med ball, 2 x 25 hip hinges w/12 lb DBs, 1 x 15 on left leg 3 rounds of: 1. plyo type hop: Round 1: Modified bench hops for 1:00. They're done with your hands in the middle of the bench with your body at one side. You "hop" over the bench with both legs, hopping back and forth from side to side over the bench. If you go fast, it's not easy. (Mr. Fort did this exercise for 2:00 with his trainer and can hold the plank far longer than me. Very embarrassing ...) Round 2: Same as in round one, only you hop on one leg. So go from your right leg to your left leg back and forth over the bench. Round 3: Hands held out to sides. 1 forward lunge with left leg, 1 forward lunge with right leg + broad jump. Repeat 20 x. 2. Planks for 1:00, one regular, one on right side, one on left side Tip to make planks harder: If you're really good at these (Tim, Chris), you can put your forearm(s) on a foam roller. This recruits the core stabilization muscles even more, and is particularly hard on a side plank. 3. leg or hip stretch 4. 1 x 25 push ups 10 minutes of stretching Swim/SCY/ Solo: Stole and modified Patrick's workout from yesterday. He described it as "yoga swimming," but I did it as a kick ass sprint workout. And it kicked my ass. Warm up: 700 variety swim, kick, drill Main set: 16 x 25 UW shooters w/MF (4 belly, 4 left side, 4 right side, 4 back) 4 x 100 dolphin kick @ 2:00 #1: easy speed #2 & 4: 2nd & 4th 25 fast #3 & 5: 1st & 3rd 25 fast 2 x 100 easy free w/snorkel 4 x (50 back w/fins AFAP + 50 EZ @ 2:30) (went 26 (cramp), 25, 25.5, 25) 50 EZ 10 x 25 odds free @ 90%, evens EZ 3 x 100 IM, easy speed @ 1:50 1 x 100 easy free w/snorkel 2 x (50 back w/fins AFAP + 50 EZ @ 3:00) (went 25s) 50 EZ 4 x 25 UW back shooter 2 x 100 BR w/MF, last 25 AFAP 1 x 100 easy free w/snorkel 1 x (50 back AFAP + 50 EZ) (went 25) 100 C/D Total: 3650 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ack! I hadn't used my snorkel in a long while. I'm back to absolute beginner status. It was really quite unpleasant to use. These 50 backs are my fastest ever in practice. I think the fastest I've ever gone is 25.5 during a taper. So it's encouraging that I was regularly hitting 25 here after weights and a hard double yesterday. I'm usually more around the 26.5-27 range. I should probably put lactate sets as a "local" blog category so I can keep track of them better. Food: Breakfast: oatmeal with 1/2 apple, blueberries Post Weights Snack: balance bar, 12 oz G2 Lunch: Salad with romaine, salmon, peppers, tomatoes, sprouts, flax seeds, avocado; whole grain wheat crackers with hummus Post Swim Snack: yogurt, papaya, nuts Dinner plans: Veal chops, sauteed veggies, some kind of salad I'm hoping my veggy garden does well this summer and is not overrun by rabbits or ground hogs or other pests. I can't believe my daughters think bunnies are cute! Savageman! It's done. I'm signed up for the half iron Savageman relay. This is a birthday present to Mr. Fort. http://www.savagemantri.org/ I'm planning to draft off Mulie who will still have to bike and run. I have no idea whatsoever how long it takes to swim 1.2 miles in a lake. Anyone? I'm just glad I don't have to do the murderous bike segment. 200 back: I'm thinking that the 200 back I swim on June 14 will be it for the season. After reading one of Ande's latest tips, I think I will go for a 50 split in my 200 back at Nats. Otherwise, 50 back, my best event, is the last one of the meet after three days of swimming.
Updated May 30th, 2009 at 06:14 PM by The Fortress
After giving up potato chips last night, I fell asleep almost an hour earlier than normal. Woke up with a lot of energy. Decided to go to my first am spin class in a couple months. 60 minute spin Wasn't too bad. I didn't kill it, as I was planning to swim later. But pretty fun. Why is standing and biking at an 8-9 level easier than sitting and biking at a 7? Core/RC Work: incline crunches w/10 lb weight over head, 2 x 25 elevated crunches w/med ball, 2 x 25 V Ups w/med ball, 2 x 15 crunches on bench w/10 lb DB held by feet external rotators, 10 x 2 x 15, each side prone scapular scrunches w/hand weights, 2 x 25 arm extensions w/3 lb hand weights, 2 x 15 forward, V, side 10 minutes of stretching Swim/SCY Solo: Warm up: 750 variety warm up of swim, kick & drills 10 x 25 odds, backstroke shooter, no fins evens, easy Main Set: 10 x 25 fly w/fins @ :35 4 x 100 kick w/fins @ 2:00, Amanda Weir style: 6 SDKs on first 25, 8 SDKs on second 25, 10 SDKs on third 25, UW shooter on last 25 (This was NOT easy!) 100 EZ 10 x 25 fly w/fins @ :40 4 x 100 @ 2:00, done: 25 fast doggie paddle drill, 25 easy dolphin kick on back, 25 fast breast, 25 easy dolphin kick on back 100 EZ 10 x 25 fly w/fins @ :40 4 x 100 backstroke kick @ 2:00 75 EZ kick, speed into last turn and blast last 25 AFAP with 10 SDKs 100 EZ Speed Work: 10 x 25 odds, AFAP free evens EZ 100 EZ Total: 3600 BTW, I really like the workout Patrick posted earlier today. I think I'll do that tomorrow. Or perhaps after another lactate set day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Update: My 10 week+ effort to see if food = drug started today. (I realize 10 weeks probably isn't long enough to see lasting benefits -- is it? -- but I thought I'd reevaluate progress then. I don't plan to blog it every day and bore everyone to tears. Perhaps just to get me going. Here's what I ate/plan to eat today: Breakfast: (Forgot about the "no bread rule" right outta the box. lol) 1 slice whole grain wheat bread w/peanut butter blueberries Post Spin Snack: 12 oz G2 (I know it's got sugar, but RecoverWrong makes me nauseous) high protein balance bar Lunch: Salad: romaine lettuce, avocado, tomatoes, grilled chicken, pomegranate arils (probably the only seed I like), currants Post Swim Snack: banana, plum, cherries and a couple of slices of grilled chicken Dinner: salmon (thank god my kids love this!) broccoli tomatoes (I won't eat the rice or pasta I make my kids.) (If I cheat, I'll edit) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ CrossFit on Stretching: Crazy's comment about stretching for 30 minutes got me thinking. I found this article called Hamstrung on the crossfit website. Here's the preamble to it: Stretching sucks. It does. There, it's been said. You can't brag about your best stretching time, you don't get to write your stretch PR on the wall, and there is no immediate "Fran"-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes' training programming. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don't we take it more seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance. Stop kidding yourself. Lacking flexibility in crucial areas has a crushing impact on your athletic abilities; to say nothing of the host of pains and problems that inflexibility predisposes you to. If you know you have tight hips, calves, hamstrings, quads, thoracic spine, or shoulders and aren't actively, aggressively striving to fix them, then you must be afraid of having a bigger squat, faster rowing splits, or a more explosive second pull. Or, you must be very lazy. Because if you are tight and a CrossFitter, you are missing a huge opportunity to get better, stronger and faster. Simply put, not stretching is like not flossing, and the results are not pretty. There are many areas of restriction in the typical athlete, but it makes sense to begin a discussion about flexibility and performance at perhaps the most commonly neglected and profoundly underaddressed area of the body, the hamstrings. The goals of this article are to help you understand how hamstring restriction impedes performance and function, learn to identify tight hamstrings with a few simple assessment tools, and above all, know how to address the problem. http://www.bodybuilding.com/fun/zaino14.htm
Updated May 28th, 2009 at 10:18 PM by The Fortress
Weights/Core: standing lat pulldown, 150 x 2 x 10 recline hip abductor, 110 x 3 x 15 goblet squats, 40 x 2 x 15 alternating hammers, 25 x 2 x 20 external rotators, 10 x 3 x 15, each side seated straight arm dips for RC, 60 x 2 x 25 hip hinges w/12.5 DBs, left leg, 2 x 15 hanging reverse crunch, no slings, 2 x 15 elevated crunches, 2 x 25 incline crunches w/10 lb weight above head, 2 x 25 V Ups w/med ball, 4 x 15 dead bug on bosu, 2 x 25 push ups, 2 x 25 5 minutes stretching 15 minute drive to pool Swim/SCY/ Solo: Warm up: 700 variety swim, kick, drill Kick Mountain: dolphin kick w/MF, 150s & 200s w/board 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 50 EZ Speed/Aerobic Work: 20 x 25 easy speed fly w/fins @ 40 (9 SDKs + 4 strokes per 25) 10 x 50 breast @ 1:00 (my cap broke on # 7; didn't have an extra cap in my bag) 50 EZ 8 x 50 @ 1:15 done as 25 AFAP free + 25 easy (was going to do 10, but my pony tail holder washed away and it's just too annoying to swim with hair everywhere) 100 EZ Total: 3600 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ A bit tired from the lack of sleep over the weekend. Felt like I may be getting a head cold. But felt much better after swimming. Got a confirmation email that I'm entered in the 200 back at the USS meet on June 15. Have a massage scheduled for tomorrow. Definitely need it! I've been told that a massage can really bring on an illness if you feel one coming though ... I'm hoping my congestion is just allergies and not a cold bug. I need a hand massage -- my hands/knuckles are still sore from weights. Yeesh!
I was up pretty late last night watching the Star Trek movie. (Yes, I'm a trekkie and in touch with my inner geek.) But I was woken up early by loud children so made it to my team workout for my first LCM practice of the summer. The pool did seem, er, quite long. But it was nice to not be flipping all the time. Unfortunately, my husband left for a trail run with my swim backpack in the car. So I took Mini Fort's backpack. No nose clip, so I couldn't try LC shooters. I did notice that her GCG goggles didn't fog up nearly as much as my speed sockets. We did this: Warm up: 900 choice (did about 600) 15 squat jumps hold the plank 1:00 tricep passes w/med ball some other dryland I forgot (I only did the squat jumps as I was sore from weights and arrived late.) 600, done as 3 x (150 pull + 50 scull) Main set: 22 x 100, done as: 3 x 100 IM @ 2:00 (fly/back; back/breast; breast/free) 4 x 100 kick @ 2:10 @ 70% 3 x 100 stroke @ 2:00 (did back) 3 x 100 kick @ 2:10 @ 80% 3 x 100 IM @ 2:00 2 x 100 kick @ 2:10 @ 90% (did dolphin kick w/MF on back on these. went around 1:10s.) 3 x 100 stroke @ 2:00 (did back) 1 x 100 kick @ 2:00 @ 100% (did backstroke kick with fins. went around 1:10) 200 C/D Total: 3600 meters ~~~~~~~~~~~~~~~~~~~~~~~~ LC fly after weights blows. I feel like I'm in pretty decent aerobic shape for me. But I doubt I could make it through a 100 LC fly the day after weights. Just too broken down.
Woke up. Had coffee. Had more coffee. Checked to see the status of tech suits. Drank water. Searched Fort Son's luggage for prohibited performance enhancing substances (lol) and then dropped it off at school for his trip. Then ... finally got around to: Holding the plank for 1:30 push ups, 3 x 25 crunches on yoga ball, 4 x 25 Run: 3.5 mile trail run. Calves still sore. If I'm going to carry on with running, I think I'm occasionally going to have to stick my calves in an ice bucket at night. Swim/SCY/Solo: Warm up: 700 variety warm up 10 x 25 UW shooter on back @ 55, no fins 8 x 25 easy speed fly @ :45, focusing on pull Main set: Swim-Kick Mountain After doing Patrick's workout and a lactate set, decided it was a day for aerobic work. So did a combo swim-kick mountain. (I'd probably fall asleep if I swam the whole thing.) 100 back @ 1:30 200, alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00 300 dolphin kick w/MF, alternate on back & w/board by 100s (didn't see the interval, as I changed lanes after this) 400 IM, drilled the fly @ 6:30 500 fartlek dolphin kick, alternate on back & with board (200, 200, 100) 400 IM, drilled the fly @ 6:30 300 one arm fly drill w/MF @ 5:00 200 alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00 100 back @ 3:00 100 EZ Total: 3750 ~~~~~~~~~~~~~~~~~~~ Tentative Meet Schedule: June 14, FISH Invitational at GMU Sent an email to the meet director. Asked to enter the 200 back. Entered at my converted time + 2 seconds. (I hate the Swimming World converter; I'm not a kid and don't covert like one.) June 21, Terrapin Cup at U of Md Got an email notification from Muppet today that the Terrapins are holding the Terrapin Cup again this year at U of Md. Really happy about that. Glanced quickly at the lineup and will probably enter the 50 back, 100 back, and 50 fly. I will likely do a 3 day mini taper for this meet. I'm a little paranoid about Indy being my only meet for LCM times. As Ahelee noted on the forum, what if you're sick for your focus meet? It'd be nice to have some back up times, as well as the racing experience. July 19, Junior Champs at U of Md Will probably enter the 100 fly and 50 free on Sunday August 5-10, LCM Nats Will probably enter the 50 breast, 50/100/200 back, 50 fly and 50 free + relays I've booked my hotel and plane. Tech Suit Quandry: It appears that, at this moment, B70s are still legal for USMS sanctioned events. Neither USMS or FINA has stated whether these times will be valid for TT. This is rather critical information. I certainly don't want to risk a DQ or time invalidation. If B70s are legal and the times count, I will wear mine at the USMS meets this summer. If they're not, I'm in need of new tech suit, probably a primary and back up suit. Right now, my tech "suitfolio" consists of one old FS Pro with a small hole -- not exactly a safe bet at a meet. I've been in contact with Rocket Science about the Rocket Skin. Along with apparently 100s of other masters swimmers. They are sold out in the small sizes of women's suits until late June, when they will get another supply. It's unclear whether that supply will meet current demand. For any ladies interested, I find the sizing charts confusing. There seems to be a disconnect between the measurement criteria and the height/weight criteria. In any event, I'm told I'm a women's extra small. Must be vanity sizing. I noticed that there are some Pros available at swimoutlet. I would also consider buying a LZR for Indy if the B70s are banned and I can't get a Rocket skin. But my understanding is that LZRs are few and far between too. Mr. Fort could be aghast (tho maybe not), but he is buying a bike for Savageman, so he can hardly complain! If the B70s are illegal, I'll probably try to get away with wearing my old Pro at my June meets. I looked at my Pro & B70 times in the events I'll swim for comparison: 50 back LCM Pro, 33.4 B70, 33.4 100 back LCM Pro, 1:14.1 B70, 1:13.4 50 fly LCM Pro 31.6 B70, 31.1 If I swim in my Pro, I would wager that at least in the backstroke events, my Pro times this summer would be faster than my B70 times from last summer -- absent illness or some intervening factor. I guess we'll see ... ~~~~~~~~~~~~~~~~~~~ Leaving for NJ in the am, since my son's race isn't until mid afternoon. Lot of driving tomorrow. And, very sadly, I'll miss the initial stampede of people and young children arriving for Memorial Day festivities at my house on Friday afternoon.
Updated May 22nd, 2009 at 10:21 PM by The Fortress
Weights: bench press (Hammer), 70 x 1 x 10, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 8 leg press, 310 x 1 x 10, 330 x 1 x 10, 350 x 1 x 10 hi row (Hammer), 140 x 1 x 10, 160 x 1 x 10, 180 x 1 x 10 forward lunges w/15 lb DBs, 1 x 20 total ab machine, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 15 decline reverse crunch, 2 x 25 elevated crunch w/med ball, 2 x 25 prone scapular scrunches w/ 5 lb DBs, 2 x 25 external rotators, 10 x 2 x 15, each side hip hinges w/ 10 lb DBs, 1 x 15, left leg Swim/SCY/Solo: Decided to do a test set today. Hadn't done any real lactate work in awhile. I was tired from 4:30 am carpool duty and weights, but decided to just git 'er done anyway. There's never an ideal time to do these sets. Warm up: 700 variety swim, kick, drill 4 x 25 UW shooter on back, no fins 2 x (25 build free + 25 EZ) 1 x 25 AFAP free 50 EZ Lactate Set: 5 x 100 backstroke w/fins @ 8:00 200 EZ after each one Went 57.5, 57.5, 58, 57, 57 (cramped on the last couple, but swam through it) I'd like to also have a test set for 100s kicking and 50s swimming and kicking. Total: 2475 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The soreness from weights has abated. But there are still a couple isolated muscles in my upper arms bothering me. I'm not sure, but I think they are from using the ab sling. The ab sling seems to take some of the direct weight from the hanging ab work off the shoulders, but it's hard on some muscles. Not sure if this is something you get used to or not. I've started warming up more on certain exercises before attempting to increase weight. As the weight gets heavier, this intuitively seems to be advisable. Am I doing this correctly? McTrusty noted on his blog that Eddie Reese recommends keeping your hands very close together on your fly pull. Your thumbs, if extended, should almost touch. I think I need to work on this more. I'm pretty sure I've gotten most of the old S type pull out of my stroke.
Updated May 20th, 2009 at 07:47 PM by The Fortress
As many, I was shocked to not see the B70 Nero Comp on the FINA Approved list. Based on statements I had read, I thought it would be legal until the end of 2009. Oh well, not the end of the world. I would have preferred to get a couple more meets use out of my suit. I don't qualify for the rebate since my suit was purchased in Dec. 2008. Contrary to Jimby's thesis, this will not discourage me in the slightest, as I'm perfectly willing to swim without the "carapace," just as I did before. What I will mainly miss, unless the present circumstances change, is the durability of the B70 and ease of getting it on! The Pros, LZRs, etc. are fast, but what a PIA to shimmy into ... I look forward to seeing what B70's next incarnation is. I suspect, given my happiness with the nero comp, that I will purchase it when released. However, in the meantime, I need to purchase a new tech suit pronto! My FS Pro is pretty old and still has the small hole I poked in the thigh in Austin last year. Not sure whether to purchase another FS Pro or experiment with another suit. I'm rather surprised the Rocket skin is on the approved list, as it is made from the precise same material as the B70 ... I'll have to mull it all over. Perhaps the TYR Tracer Rise of the B70 Point Zero ... although the former looks largely unavailable at this point. Swim/SCY/Solo: I poached and modified Patrick's "5 x (5 x 100 + 4 x 25)" workout from yesterday. Mostly, I substituted more easy swimming for Patrick's moderate swimming. I just can't swim at a true "moderate" after swimming at a true "fast" pace. Very nice workout; I enjoyed it. Warm up: 800 variety swim, kick, drill Main set: 4 x (5 x 100 variables) + (4 x 25), done this way: set #1: 5 x 100 backstroke w/fins @ 1:30, moderate (went around 1:14s, still warming up) 50 EZ 4 x 25 fast free w/fins @ :45 50 EZ set #2: 100 free easy 6 x 50s fast backstroke @ 1:00, best average 100 free easy 4 x 25 fast free w/fins @ :45 50 EZ set #3: 100 free easy 2 x 75 fast backstroke kick @ 1:15 100 free easy 2 x 75 flutter kick w/board @ 1:15 100 EZ 4 x 25 fast free w/fins @ :45 50 EZ set #4: 5 x 100 backstroke w/fins @ 1:30, moderate (went 1:06, 1:08, 1:08, 1:08, 1:07) 100 EZ 4 x 25 fast free w/fins @ :35 50 EZ 100 C/D (wish I could have done more) Total: 3750 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I switched from the shallow end (4 feet) to my favorite lane in the deep end (12 feet) between sets 2 & 3. Depth makes a huge difference. I had a probably 10% more perceived effort on my second set of 5 x 100 backstrokes, but the times were much faster than 10%. I'm not going to do any 25s on a :35 interval anymore. I did this because I was running out of time. I prefer keeping my fast 25s "pure" (lol) unless it's part of a broken set. I just end up using poor technique or breathing more. Will try to do some core work and stretching while my girls are watching the final of American Idol tonight.
Updated May 19th, 2009 at 06:19 PM by The Fortress
I am suffering from what Jazz calls the "paradox of lifting." You lift to get stronger, but feel like a cripple in the interim. Yikes, I was sore today and really tired. I think Q was right -- I came back to weights too much too soon too fast. Should've cut the amount of the weights back more initially before re-starting more gradually after the hiatus. Nonetheless, I went to the pool as planned (though I did skip my scheduled short run). Decided to do a mix of aerobic/hypoxic/drilling, adapting the structure of the main set from Tall Paul's last entry on his workout thread. AFAP was really not happening today. I'll aim for some sprint work tomorrow. Swim/SCY/Solo: 600 variety warm up Modified Tall Paul set: 3 x through 4 x 25 UW shooters 2 x 100 4 x 50 1 x 200 I did: Set #1: 4 x 25 UW belly shooters w/MF @ :30 2 x 100 backstroke @ 1:30 4 x 50, 25 scull + 10 seconds AFAP wall kicking + UW shooter on back (killer) 1 x 200 smooth free Set #2: 4 x 25 UW back shooters w/MF @ :30 2 x 100 dolphin kick w/MF & board @ 1:30 4 x 50 breaststroke @ 1:00 1 x 200, broken 200 fly (5 seconds at the 25, 15 at the 100 -- holy crap, this is only barely possible after weights) Set #3: 4 x 25 doggie paddle drill @ :35 2 x 100 dolphin kick w/MF & board @ 1:30 4 x 50 backstroke @ 1:00, 12/10 SDKs off walls 1 x 200, alternate 25 scull & 25 backstroke kick 100 C/D Total: 2800, swam another 500+ with my 8 year old. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Went to attempt to enter the FISH Invitational at GMU on June 14 (200 back), but I have misplaced my USS registration card. Can't remember what the darn number is. I've also decided to swim the 100 fly & 50 free at Junior Champs in mid July. Note to self: No lifting the week before attempting a 100 fly in meters. I can barely swim fly the day after lifting. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Good News & Bad news: The good news is that my son leaves Thursday to row in the National HS Champs in NJ. He's really thrilled. I will drive up, not exactly sure when though. Lordy, the luggage search and delivery requirements are intense. Rowers can barely touch their own luggage ... The bad news is that my daughter may need to have surgery for her lateral patella compression syndrome. Not thrilled about that idea. Two years of knee pain, nothing has helped. We're going to try a personal trainer first. PT (with or without swimming) has repeatedly failed.
Updated May 18th, 2009 at 10:49 PM by The Fortress
Swim/SCY/Solo: Warm up: 700 variety warm up 16 x 25 UW shooters w/MF 4 belly, 4 left side, 4 right side, 4 back 50 EZ Main sets: Left home without a workout in mind. Decided after warm up to mix it up with swimming & kicking at various speeds: short rest, aerobic, best average, easy speed and AFAP. 9 x 100 dolphin kick on back w/MF 1-3 @ 1:25 4-6 @ 1:20 7-9 @ 1:15 (Held around 1:10 except for last couple were a tad slower. First one was way too fast as usual at 1:06.) 100 EZ 8 x 75 IM @ 1:15 1-4 = fly/back/evil 5-8 = back/evil/free 8 x 50 backstroke kick w/fins @ 1:00, best average (held mostly 27s, couple 28s) 50 EZ 8 x 25 AFAP free w/fins + 25 easy @ 1:15 50 EZ 8 x 25 easy speed fly w/fins + 25 easy @ 1:00 (Fly felt smooth for first time in awhile.) 100 EZ Total: 4150 ~~~~~~~~~~~~~~~~ Felt pretty creaky at the beginning after spending a lot of time in the car and getting up early for a soccer game. BTW, when the weather is good, regattas rock! They totally beat sitting inside a chlorinated swimming pool area. Tried out new fins today. I bought the standard rubber long blade fins from Speedo. These were much looser and more flexible around the ankle and the foot box. They were the right size, but I practically kicked one off once. Plus, I felt like my feet were permanently arched way past the 180 degrees point you might get if you were pointing your toes. Hmmm ... right now I like the stiffer fins better.
Updated May 16th, 2009 at 06:48 PM by The Fortress
Weights: tricep press, 60 x 1 x 10, 65 x 1 x 10, 70 x 1 x 10 iso lateral high row (Hammer machine), 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10 bicep curl w/BB, 40 x 2 x 10 external rotators, 10 x 2 x 15, each side assisted dips, 1 x 10 w/40 pound assist, 1 x 10 w/30 lb assist hip adductors, 110 x 2 x 10 chin ups, 3 x 10 back extensions w/20 DB, 1 x 25, 2 x 15 elevated crunches w/med ball, 2 x 25 V Ups w/med ball, 2 x 15 incline crunches w/med ball, 2 x 25 hanging reverse crunches w/ab sling, 2 x 25 hanging straight leg raises w/ab sling, 2 x 15 5-10 minutes of stretching Swim/SCY/Solo: Warm up: 600 variety warm up Aerobic set: Stole this set from Mr. Wolf's blog. This was the set he did with SCAQ, modified of course for my quirky training style. No fins. 3 x 150 @ 2:30 (25 UW shooter on belly, 50 kick, 50 free, 25 fly) 3 x 125 @ 1:50 (25 UW shooter on belly, 25 kick, 50 free, 25 scull) 3 x 100 @ 1:45 (25 UW shooter on belly, 25 kick, 50 free) 3 x 75 @ 1:20 (25 UW shooter, 25 kick, 25 free) 3 x 50 @ :50 free w/overkick 100 EZ Speed work: 10 x 25 UW shooter on back w/MF odds fast, evens easy speed w/large amplitude 10 x 25 easy speed fly w/fins @ :40 + 50 easy after 10 x 25 odds AFAP free w/fins, evens easy, no interval 200 C/D Total: 3150 ~~~~~~~~~~~~~~~~~~~ Notes: Weights: I like the iso lateral high row that Elise recommended much better than the seated lat pulldown. I had stopped doing the latter much anyway in favor of the standing lat pulldown. But I like the high row and will continue to do it. Stud scoffed at me via text for not doing pull ups. I tried to explain that I did the high rows as pulls instead. I didn't do the chins on an "interval." Didn't really know I was supposed to. :P I super-setted them with some of the crunches. I'm not that fond of strict intervals anyway -- does he think I'm a cross fitter or something? lol I did some assisted dips for the first time ever today. Decided my shoulders could take it. Felt very odd, sort of hard on the top of my shoulders, which must be relatively weak, I guess. Another convert to weight training: Katie Hoff, http://www.washingtonpost.com/wp-dyn...051303233.html. I think I need to do more push ups ... Swim: Really enjoyed the SCAQ set. My backstroke felt awful in warm up. So I skipped it entirely today. This is the first time I can recall not doing backstroke in practice ... Free felt pretty good though. Tried to work the kick consistently. Meets: I think I'm going to have more difficulty doing the USS LC meets than I anticipated. They seem to mostly conflict with my kids' activities. I am considering the FISH Invitational at GMU on June 13-14. My daughter has a dance recital on June 13, when I was going to swim the 100 fly, so that is out. I might sign up for the 200 back on Sunday to see if this is really an event I can hack in LCM. ~~~~~~~~~~~~~~~~~~~ I haven't slept much the last two nights, so was worried that I would bonk during one or both of the workouts today. But they were felt pretty decent. I wanted to get them both in because I am leaving for Philly in a few hours for the very posh Stotesbury Regatta. (My son's boat qualified for this race by winning VA States. ) So tomorrow will be an off day instead of Saturday.
Updated May 16th, 2009 at 11:50 AM by The Fortress
3.5 mile trail run Meant to go a bit further, but ran into a runner friend and got distracted chatting. This might be a better distance than 10Ks for me anyway, I guess. Drove right to the pool and did: Swim/Solo/SCY: Warm up: 700 variety warm up 20 x 25 UW shooters w/MF 5 x 4 each on belly, left side, right side, back 50 EZ Aerobic Set: 3 x (6 x 50): sets #1 & #3 backstroke 1 @ :50, 2 @ :45, 3 @ :40 4 @ :50, 5 @ :45, 6 @ :40 set #2, backstroke kick 1 @ :55, 2 @ :50, 3 @ :45 4 @ :55, 5 @ :50, 6 @ :45 So, I did this "Quicksilver" fashion. I did appreciate the relative recovery of the easier interval after the fast interval, but I had a bit of trouble keeping track of the intervals on the clock. lol. 100 EZ Speed Work: 8 x (25 AFAP free + 25 EZ) 100 EZ 50 back w/fins AFAP Missed the turn and didn't get a good push off, went 26.5ish. 100 EZ Total: 3000 Some stretching later at home + 3 x 15 push ups. ~~~~~~~~~~~~~~~~~~~~~~~~ Technique Notes: 1. I'm focusing on going deeper on my shooters and SDKs. I think I'm often too shallow when racing in meets for maximum efficiency and speed. (Some of that could be tech suit related. Need to stop being so lazy and try the thing in practice more often.) 2. I've been working on pressing my head and upper back back as I approach the break out on backstroke. (This was an Eddie Reese tip to Ande.) I think I'm getting better at this. But I feel like I often hesitate slightly upon breaking out before I start stroking. I guess I need to get my lead hand in motion sooner. Dave Holland noticed this hesitation at Zones on the 2nd breakout of my 50 back. Glad he told me! 3. My belly shooters aren't as efficient anymore. I noticed this yesterday when I was doing easy speed 25 flys. I didn't get as far with the usual number of dolphin kicks and I was taking an extra stroke each 25. I'm speculating that this is due to my obsessive focus on backstroke shooters/SDKs with the nose clip the last month. So, this was a nice reminder to not neglect the belly and side shooters. 4. I think my head is riding too high in my sprint frees. (See ehoch's last Speed Zone post) Made an effort to work on this today. I also think I'm still under utilizing my kick in the sprint frees. Need to do some over kick drills along with the AFAP 25 frees. ~~~~~~~~~~~~~~~~~~~~~~~~ Read this article in the NYT the other day: http://www.nytimes.com/2009/05/07/he...07fitness.html I have to say I've tried many of these creams (Biofreeze, ibuprofen cream). Aside from perhaps very temporary relief, they don't seem to do a thing for me. ~~~~~~~~~~~~~~~~~~~~~~~~ Flutter kick tip of the day from a USS coach: Kick as if your feet are in a 5 gallon bucket. ~~~~~~~~~~~~~~~~~~~~~~~~ The lower knuckles on my index finger and thumb are somewhat sore. I wonder if this is from lifting? Or the chinning maybe?
Updated May 13th, 2009 at 05:16 PM by The Fortress
Weights: dead lift, 110 x 2 x 10 narrow grip row, 110 x 2 x 10 standing lat pulldown, 150 x 2 x 10 alternating hammers, 25 x 2 x 20 goblet squats, 40 x 2 x 15 chin ups, 1 x 10 (I need to do these before the very end of my workout.) external rotators, 10 x 2 x 15, each side hanging reverse ab crunches w/sling, 2 x 25 elevated crunches w/med ball, 2 x 25 russian twists w/med ball, 2 x 25 twisting cable w/yoga ball, 40 x 3 x 15, both sides hip hinges, 10 DBs x 2 x 10, each leg forward lunges w/med ball twist, 2 x 20 incline crunches w/med ball above head, 2 x 25 10 minutes stretching 15 minute break to drive to pool while eating a balance bar and ... Swim/Solo/SCY: Warm up: 700 variety warm up Aerobic Sets: The Quicksilver set: 10 x 100 backstroke 1-3 @ 1:25 4-6 @ 1:20 7-9 @ 1:15 10 easy (Started off slower than last time, much slower actually, with a 1:14. I think I hovered around this time the whole set until the last couple. Much slower than last time. Still feel sluggish.) 50 EZ 8 x 50 dolphin kick w/board @ 1:00 more rest on these intentionally went 27, 27, 28, 28, 28, 28, 29, 28 50 EZ 8 x 50 dolphin kick on back @ 1:00 went 25, 25, 26, 25, 25, 25, 24, 23 100 EZ Speed Work: 4 x 50 @ 1:00 25 easy speed fly + 25 EZ 1 minute rest 4 x 50 @ 1:15 25 AFAP free + 25 EZ 1 minute rest 4 x 50 @ 1:15 25 fast doggie paddle drill + 25 EZ 200 C/D Total: 3500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still don't feel great. But then I guess in this early part of the season being broken down some is normal. I wonder if it's the aerobic work? Or it could just it may take awhile to get back after the illness/taper/time off around Zones and I should be more patient. In any event, I'm going to make sure I'm doing some speed work at every practice. Didn't feel like I had any speed at all. Got a few comments from some athletes I totally respect opining that yes, indeed, it is difficult to combine sprint swim training with running. But it seems like some aerobic running shouldn't hurt that much.
Updated May 13th, 2009 at 04:14 PM by The Fortress
Woke up today and felt dreadful. Not sure if (1) I'm coming down with something, (2) I'm worn out from my 6 mile run in the bright sunshine yesterday, (3) stayed up waaaay too late, or (4) all of the above. Only did a recovery swim, which shouldn't be necessary after taking the weekend off swimming. It gives me some pause about trying to ramp up the running ... Over the winter, I wasn't running much -- just swimming and lifting (+occasional spin). I'm wonder if I can really fit much running in if I'm swimming (and doing more aerobic work) and still lifting heavy. I don't want my swims to become recovery for the runs. Well, just something to think about. I was chatting with Paul Smith about LC. He said he gets worn down if he swims LC more than 2x a week. I have been contemplating 2-3. More to mull over. Got this JMiller set in: It was total garbage yards aerobic work (though the set itself is good). I couldn't put in much of an effort today and even stopped early. Swim/SCY/Solo: 700 variety warm up 4 x 100 @ 1:30 backstroke kick w/fins, 10-8-8-8 SDKs off each wall 6 x 50 @ 1:00 25 fly/25 back (tried to descend 1-3, 4-6, not much success) 4 x 100 @ 1:30 dolphin kick w/board & MF 6 x 50 BR @ 1:00 4 x 100 @ 1:30 dolphin kick on back w/MF 100 W/D Total: 2600 Had my 8 year old with me. Swam another 500 or so with her, trying to teach her the evil kick. She liked doing backstroke starts a lot more! Edit: Did 40 minutes of RC exercises and stretching tonight.
Updated May 11th, 2009 at 09:06 PM by The Fortress
Holy crap, I woke up this morning and was very very sore from weights. The back of the shoulders and upper back were especially bad. As usual, everything felt better after a swim, but it took awhile for me to loosen up in the pool. Today, I had some engine building scheduled. And I managed to do it. In fact, I did two of Quick's recommended sets. They weren't as bad as I feared. I might need harder intervals, I guess. No heart cramps or calf cramps to report. Swim/SCY/Solo: Warm up: 700 variety warm up 8 x 25 dolphin kick shooters on back, no fins Aerobic Conditioning Sets: Quicksilver Sets: 10 x 100 back, with fins 1-3 @ 1:30 (went 1:08, 1:10, 1:10) 4-6 @ 1:25 (went 1:10s) 7-9 @ 1:20 (went 1:11, 1:10) 10 easy 10 x 100 backstroke kick, with fins 1-3 @ 1:30 (went 1:09, 1:10, 1:11) 4-6 @ 1:25 (went 1:09, 1:10, 1:10) 7-9 @ 1:20 (went 1:09, 1:06, 1:06) (realized I wasn't working hard enough and kicked it into gear on the last couple) 10 easy I still find it odd that my kicking is as fast or faster than my swimming. It must be the power of the streamline. Or I have more kick endurance. The kick set definitely felt easier than the swim set. 50 EZ 10 x 50 breast pull w/MF @ :55 worked on hinging and lunging forward 50 EZ 10 x 25 easy speed fly @ :40 250 C/D Total: 4000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Very psyched for my teammates Brad Gandee and Pete von Loewe who are competing in Clovis. Pete dropped from 1:53 to 1:46 in the 200 free. Just awesome. I'm finding it a bit harder to sit on the sidelines than I thought!
Updated May 8th, 2009 at 09:42 PM by The Fortress
Run: 4 mile trail run. Had the plods, as expected. Still good to get outside. Think I'm sticking my calves in a bucket of ice tonight. Swim/SCY/Solo: Warm up: 400 swim 200 kick 8 x 50 @ 1:00, various short axis drills (one arm fly, caterpillar, doggie paddle, Geek's one arm BR drill) 16 x 25, alternate shooter on back, no fins, and BR kick on back 50 EZ Aerobic Sets: 4 x 200 tempo dolphin kick w/board & MF @ 2:50 100 EZ 20 x 50 backstroke w/fins @ :45 50 EZ after 10 1-10 around :34-35 11-15, :34s (cramped some in here) 16-20, :33s 200 C/D Total: 3600 Good luck to all those competing at Clovis!!!!
Was on a mission to thrash the legs today, and did a pretty decent job. Remembered to bring my weight lifting gloves and ab slings to the gym today. I like the gloves; the hands feel much better. Then I did a Tall Paul kick workout that I had saved a few months ago, waiting for the beginning of a new training cycle. I only hope I can run tomorrow ... Weights: deadlift, 110 x 2 x 10 tricep press, 55 x 1 x 10, 60 x 1 x 10, 65 x 1 x 10 standing lat pulldown, 140 x 2 x 10 bench press, 70 x 1 x 10, 90 x 2 x 10 squat rows on flat side of bosu, 40 x 2 x 15 elevated crunches, 4 x 25 (2 w/med ball, 2 w/10 lb weight between feet) external rotators, 10 x 2 x 15, both sides prone scapular scrunches, 2 x 25 alternating forward lunges w/med ball, 2 x 20 hip hinges w/12.5 DBs, 2 x 15 hanging ab work w/ab slings: reverse crunches aka knee raises, 2 x 15 leg raises, 2 x 15 twisting reverse crunches, 2 x 15 (Forgot to do pull ups or chin ups. Need to get back to doing those.) 10 minutes of stretching Swim/SCY/Solo: Warm up: 700 variety swim, kick, drill 6 x 100: odds, single arm fly drill @ 1:45 evens, backstroke @ 1:40 Tall Paul Kick Sets: 6 x 100 backstroke kick w/fins @ 1:30, cruiser speed 50 EZ 10 x 50 dolphin kick on back w/MF @ :50 odds, under/over evens, over/under under = underwater shooter, no breather over = kick on top of water 50 EZ 200 kick for time: Did this dolphin kick on back w/MF, went 1:58, tried to negative split. I realize I've never done a 200 kick for time before ... Pain! 100 EZ 8 x 25, easy speed flutter kick shooters, no fins @ :40 100 kick for time: Did dolphin kick on back w/MF. Cramped big time, but tried to kick through it. Went 52ish with bit of a roll start (from a push). 100 EZ 8 x 25 BR kick Started with board, but I was quickly reminded that I hate BR kicking with a board, so just kicked in a streamline position. 50 kick for time tried this, cramped too much, had to abandon 50 EZ 8 x 25, alternate back shooter, no fins + 25 easy I have to say back shooters are pretty easy for me now with the nose clip. 200 C/D Total: 3900 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Team for Nats: Still mulling over LC Nats. It appears that very few, if any, of my teammates are going. (Speedo?) And no chicks. So I would not be able to swim any relays. This would be disappointing to me, as Saturday is set aside as "relay day." I've always been a loyalist, and am very happy with my one and only masters team. I also am opposed to faux super team relays. However, I think it would be quite fun to swim on a team with my friends. So, for LC Nats only, I think I am going to switch team affiliations and join other Team Hottub members on the Academy Bullets team coached by Chris Colburn. Other friends are switching affiliations (Hulk, FlyQueen, Michelina, Imspoiled, Poolraat, maybe Jimby?) and I think we'd have a blast together in Indy. Plus, this means that we can have some Bad Girrlz relays. Who can resist that? Now I just have to figure out which events to enter ... Need to look at the order of events again. 100 fly is out because it's between the 50 free and 50 back on Sunday. So it could be a line up of 50 back, 100 back, 200 back, 50 fly, 50 free, and 50 breast. Hope none of them are back to back ... The only downside of mega relays on Saturday is that the 50 back is ONCE AGAIN virtually the last event of the meet. I could be half dead for it ... I sort of wonder why they put relays on Saturday rather than Sunday?
Updated May 5th, 2009 at 10:17 PM by The Fortress
Still feeling sore. May have overdone the push ups the other day or it could just be function of the 2 week+ lay off from weights. I'm going to focus on weights/drylands and mostly aerobic work in and out of the pool the next few weeks as I reboot and re-periodize. Then, I'll start adding more of the usual race pace work back in. SCY/Solo: Warm up: 700 variety swim, kick, drill Aerobic Sets: 5 x 200 dolphin kick w/board & MF @ 2:45 50 EZ 2 x through: 6 x 75, 6 x 50 , 6 x 25, done as: #1: 6 x 75 @ 1:45, 50 back w/10 SDKs off each wall + 25 feet first scull on back 6 x 50 @ 1:00, single arm fly, 25 right arm + 25 left arm 6 x 25 @ :30, flutter kick shooters, alternate on back and belly 50 EZ #2: 6 x 75 free @ 1:15, emphasizing 6 beat kick (kicking more makes me go faster, not slower, and raises my heart rate) 6 x 50 breast-dolphin w/MF, working on streamlines and glide (3 strokes per length) 6 x 25 shooters on back w/MF @ 10 second RI 200 C/D Total: 3800 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Updated a couple of my events showing time drop progressions to include Zones: 50 Back SCY: 31.17 (poly tank)(10/05) 30.25 (FS II)(4/06) 29.92 (FS II (Nats)(5/06) 30.45 (FS II)(10/06) 30.15 (FS II)(4/07) 29.80 (R-Pro)(11/07) 29.55 (H-Pro)(4/08) 29.34 (H-Pro)(5/08) 29.16 (B70)(9/08) 28.52 (B70)(2/09) 28.06 (B70)(4/25) 27.90 (very used LZR)(4/25) 50 fly, SCY: 29.8 (poly tank)(10/05) 29.5 (FS)(4/06) 28.8 (FS II)(5/06) 29.3 (FS)(10/06) 28.8 (FS)(4/07) 28.8 (FS II)(10/07) 28.4 (R-Pro)(4/08) 27.6 (H-Pro)(5/08) 27.5 (B70)(9/08) 27.3 (B70)(10/08) 27.24 (B70)(2/09) 27.06 (B70)(4/26) Looking at these times, it would appear that tech suits help my back more than fly. This could just be the nose clip factor though. Clearly, staying under longer is faster for me in backstroke, at least in a 50. I do have an instinctive sense that the B70 doesn't help comparatively as much in 50 fly as other 50s for me. Perhaps because, like Chris S., I am a high recovery flyer? Not sure about a 100+ analysis. I've always felt the B70s helped more in longer events though.
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