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Swim Workouts

  1. Deadly Dull, May 10

    by , May 10th, 2010 at 08:38 PM (The FAF AFAP Digest)
    Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (4 x 50 @ 1:00)
    drill, kick, swim, hypoxic
    4 of each stroke

    50 EZ

    50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)

    50 EZ

    6 x 100 kick @ 2:00

    odds = flutter kick w/board, 3rd 25 fast @ 80%
    evens = backstroke kick, 1st & 3rd 25 = shooters

    50 EZ

    6 x 50 @ whatevah
    odds = 25 fast breast pull + 25 EZ
    evens = 25 AFAP free + 25 EZ

    100 EZ

    Total: 2700

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

    Commentary:

    I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!

    11 days until Nats
    6 days until Mr. Fort's marathon

    I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.

    New suits:

    Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:

    Rocket Science:

    http://rssportspost.blogspot.com/201...g-session.html

    Jaked:

    http://www.jakedstore.it/eng/prodott...odotto=2147-45

    Q Swimwear:

    http://www.swimnetwork.com/News/Swim...ue-Santos.aspx


    Where to eat in Atlanta:

    I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:

    Ecco
    Woodfire Grill
    Legal Sea Foods
    Krog Bar
    Floataway Cafe
    Wisteria
    Thumbs Up Diner
    Eno by Zaza
    Gordon Biersch
    5 Seasons Brewery
    Urban Pl8
    Figo Pasta
    Rosa Mexicano
    Copper Blue


    For Jazz to chew on:

    http://www.humankinetics.com/excerpt...-masters-years

    New Toy?

    This doesn't look new to me ... is it good to swim with wide fingers?

    https://www.darkfingloves.com/

    For Chris: Body Shaving:

    http://ht.ly/1IYRU

    Updated May 10th, 2010 at 11:21 PM by The Fortress

    Categories
    Swim Workouts
  2. Weekend, May 8-9

    by , May 10th, 2010 at 11:13 AM (The FAF AFAP Digest)
    Saturday:


    I took Saturday off from exercise. Basically spent the rest of the day running around. I was disappointed that, after driving all the way out to the Occoquan, my son's race (Viriginia State Champs) was cancelled midway through due to high winds. One of the best rowers on his boat had pulled a muscle in his back, so it was likely all for the best. But, still, the race was re-scheduled to the weekend I'll be at Nationals. He leaves on Thursday for the Stotesbury Cup in Philly. They still haven't gotten a new boat from Vespoli, but did manage to borrow a decent one from another high school that is not rowing a lightweight 8.


    Sunday:

    I enjoyed all the sucking up on Mother's Day. Hope all the other mothers out there had a great day too! I didn't get out of bed until 10:00 am. Had a lobster dinner later and went to Ironman 2.

    Gardening, 3.5 hours

    Probably not really on the taper plan. But I wanted to plant a cutting garden and we had to spend time replacing landscaping damaged by all the snow. So I braved the pollen and hope to have fresh flowers in the house all summer. I do have a deep tissue massage scheduled for tomorrow, so hopefully that will remedy any "work" I gave the legs. Lately, I've been thinking it takes me almost a 5 days+ to really recover from a deep tissue massage. I read somewhere recently that it could be as much as 2 weeks.


    Swim/Solo/SCY:

    GMU practices were cancelled due to a swim meet, so I headed to Spring Hill Rec, which I knew would be crowded. And it was. Fortunately, I had only planned a mellow workout to loosen up after all the gardening.

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = fly drill
    evens = evil drill

    50 EZ

    8 x 50 kick @ 1:00
    odds = dolphin
    evens = evil

    50 EZ

    For evil kick, I did a drill I saw the age groupers doing the other day. You take a breast pull and dolphin kick and dive down and take 3 evil kicks under water and repeat.

    200 chest press fly

    100 EZ

    Total: 2000

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


    Commentary:

    Felt like crap in the water. Lately, I've been feeling worse when I take a day off. Or, perhaps, it was all the gardening. I anticipate starting to get really antsy this week with less intensity and more "fitness maintenance" in the water. Next week: the Wally Dicks drastic taper.

    Articles:

    ABCs of Mental Training:

    http://usaswimming.org/USASWeb/Deskt...ainbow&Lang=en

    5 fixable nutrition mistakes:

    http://www.swimmingworldmagazine.com...ion%20Mistakes

    Updated May 10th, 2010 at 11:29 AM by The Fortress

    Categories
    Swim Workouts
  3. Friday, May 7

    by , May 7th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Hypoxic Set:

    4 x through:

    8 x 25 UW shooter w/MF @ :30
    (2 belly, 2 right side, 2 left side, 2 back)
    :30 seconds rest

    50 EZ

    Short Axis Sets:

    6 x start from side w/breast pullouts
    -- got to 14-14.5 meter mark
    -- did 3 grab and 3 track reaching for the water
    -- had pretty clean entries
    -- the grab starts were surprisingly solid feeling, but I'm sure it's quite different doing a grab off a block

    50 EZ

    1 x 100 breast pull @ 2:15, done as 25 fast + 10 seconds rest + 75 EZ pull
    2 x 50 @ 1:15, done as 25 EZ speed fly w/fast turn + 25 EZ
    1 x 100 breast pull @ 2:15, same as above
    2 x 50 @ 1:15, same as above
    1 x 100 breast pull @ 2:15, same as above

    50 EZ

    Long Axis Sets:

    1 x 100 backstroke kick @ 2:00, done as 75 EZ + 25 fast shooter
    2 x 50 @ 1:00, done as 25 easy free + 25 front scull
    1 x 100 back kick @ 2:00, same as above
    2 x 50 @ 1:00, same as above
    1 x 100 back kick @ 2:00, same as above

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 3150

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

    Commentary:

    Today, I just worked on all the little details/things I needed to work on (one of the advantages of training mostly solo). To my surprise, I felt really good in the water today despite yesterday's hard set. I had some easy speed and good DPS & DPK. My last 2 25s free were the fastest and cleanest they've felt in awhile. Better than pre or during Zones. 2 hours later, though, I'm feeling a bit pooped. I'm really looking forward to a day off tomorrow -- at least from swimming.

    I almost broke down and went to hot yoga today b/c a stretch sounded so good. But FlyQueen scolded me, and told me to stick to what Geek calls the "Fortress Land Based Avoidance Theory Lifestyle" for tapers. So I dutifully did.

    Strongest Girl in the World?

    [nomedia="http://www.youtube.com/watch?v=ADUxozD4Jzs"]YouTube- Varya Akulova Documentary - Strongest Girl in the World (part 1)[/nomedia]

    Updated May 7th, 2010 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  4. Speed Work w/Speedo & Hulk, Thursday, May 6

    by , May 6th, 2010 at 03:32 PM (The FAF AFAP Digest)
    Swim @ SpringHill w/Speedo & Hulk:

    Warm up:

    700 various

    Transition Set:

    5 x 50 @ 1:00
    2 x 25 build @ :45
    2 x 50 @ 1:00

    Speed/Quasi Lactate Set:

    6 x (50 AFAP w/fins + 50 EZ) @ 3:00

    1 = evil, high 29-30
    2 = evil, 29
    3 = SDK double shooter, 22+
    4 = SDK shooter, 23.5
    5 = fly, 25
    6 = flutter kick w/board, 26

    Ok, it was NOT a good idea to do 2 hypoxic AFAP SDK shooters in the middle of a speed speed set. I couldn't recover well after # 3 and #4 and I was slower than I should have been on the last 2 50s. I had to kick the last one b/c I needed more air. However, the first 3 were very fast, the fastest I've been in evil w/fins. The focus on no pause on the insweep + shooting hands forward seems to be working.

    300 EZ

    Paul and Pete did some "easy" no breather 25s while I was warming down. Paul thinks these "relax" him. I didn't even attempt them; I just needed some easy swimming and to catch my breath and recover. I'm a "softie."

    Total: 2000

    10 minutes hottub


    ART, 30 minutes

    My doc worked over my shoulders, scapular area, traps and neck. My neck was a bit messed up from sleeping.

    He told me to cut out the coconut oil I was using or buy an organic brand. If it's not organic, it's possible that there area additives I'm allergic to in it. Or, sometimes, , coconut oil can go rancid if it's on the shelf too long. So I'm going to cut this brand out of my smoothies and see if that helps my stomach before I cut the whey.

    Speaking of whey, he told me that the editor of Men's Health, Jim's fav magazine, uses Ultra Meal as his source of protein. He apparently was a subject in an initial study of Ultra Meal conducted in MN and lost a lot of weight and built a lot of lean muscle using this product.

    He also urged me to take a full 2 weeks off from all rigorous exercise when I'm on vacation to let the body heal. Yoga permissible. This would be interesting. Can't think of the last time that happened ...

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


    Commentary:

    Speedo was very speedy today! And Wolf Girl has been in the pool 6 days in a row! And I feel like I've got some decent speed work in this week.

    My stomach was a bit upset again today. I think the culprit may be the coconut oil. Think I will eliminate it from my smoothies and see. Or possibly it's the whey, which I've reintroduced ...


    This guy's super human powers are amazing:

    [nomedia="http://www.youtube.com/watch?v=cNvJy0zoXOY"]YouTube- Damien Walters 2010[/nomedia].

    Pre-swim warm up movements:

    http://www.active.com/swimming/Artic...tm_medium=feed

    Yoga for Travelers:

    http://www.nytimes.com/2010/05/06/bu...?ref=nutrition

    Updated May 7th, 2010 at 10:34 AM by The Fortress

    Categories
    Swim Workouts
  5. Wednesday, May 5

    by , May 5th, 2010 at 09:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Technical/Speed Set:

    3 x through:
    (modified from Geek's set #2 yesterday; didn't pay too much attention to intervals)

    12.5 @ :30, from dive, work start
    25 @ :30, work turn
    12.5 @ :30, work finish
    2 x 75 drill @ 1:30*
    1 x 50 @ 1:15, work turns
    1 x 50 @ 90% w/fins
    1 x 50 EZ
    1 x 50 done as 25 AFAP + 25 EZ w/fins
    1 x 100 EZ

    Round 1 = evil (went 31-32 on the 90% one)
    Round 2 = back (went 25 on the 90% one, missed turn totally)
    Round 3 = free (went 24 on the 90% one)

    * Didn't drill free. Instead, I did a 75 flutter kick w/board going 25 EZ + 25 @ 80% + 25 EZ.

    Drill 50s:

    4 x (3 x 50 @ 20-25 RI)
    #1 = 25 russian breast drill, working on shooting hands forward + 25 EZ
    #2 = 25 easy twirling SDK shooter + 25 EZ
    #3 = 25 EZ speed fly + 25 EZ

    100 EZ

    Total: 2800

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


    Commentary:

    It is starting to feel strange not to go to the gym. I felt like slamming some med balls around today. I tried doing a wider entry fly again; it feels too weird. I'm just going to stick with my regular fly stroke for Nats. I think, in reality, my hands aren't usually too close together on the entry. I may need to re-watch some fly videos.

    Tomorrow is my nasty lactate set with Speedo & Wolfy. I think Friday will be all aerobic and "fitness maintenance."


    Random Musings:

    1. Where oh where is Jazz? Is he continuing his non-pool training for Nats? Is he lifting? Doing vinyassa yoga still?

    2. Maple syrup in smoothies is truly disgusting.

    3. Even more disgusting is a sandwich made with gluten free bread. I tried another kind of bread form Whole Food for a turkey sandwich today; I had really been longing for a sandwich. Horrible!

    4. I figure I owe Jeff 4 beers for my soon to be 4 split requests during the short course season.

    5. I'm not in any end lanes for Nats, but it probably doesn't matter in the Ga Tech pool.

    6. What will I do without my breakfast smoothies in Atlanta? Feisty mentioned bringing a "bullet blender" ....

    7. Is there coffee in the gold medal sponsor room? Seriously, there better be.

    8. I don't like long axis drills. I only like short axis drills.

    9. I noticed that I've had far fewer calf cramps since I started drinking Smart Water or other water with electrolytes than regular water. More expensive, but effective apparently.

    10. I really hope I don't have to sit out in stormy weather at the State Rowing Champs this weekend.

    11. The pollen is killing the eyes of all the girls in my family. Why are the boys seemingly immune? And the fun doesn't end when summer rolls around b/c then there's mold. http://www.cleveland.com/healthfit/i...pring_can.html

    12. If our aerobic fitness is fixed at this point, why do we have to do what Chris refers to as "fitness maintenance"? To keep feel? Just wondering ...


    Articles:

    Wonder food for women:

    http://www.active.com/women/Articles...tm_medium=feed

    Heavier Lifting and No Bulk?

    http://www.nytimes.com/2010/04/06/he...tml?ref=health

    http://www.fitsugar.com/Does-Lifting...-Bulky-8019840


    Events for Nationals:

    Friday:

    50 breast, 12:15 pm
    100 fly, 2:50 pm
    200 mixed free relay, 3:50 pm
    (leading off w/a split request)

    Saturday:

    200 mixed medley relay, 10:05 am*
    (unfortunately, for my relay, I'm swimming the evil leg -- no damn evilstrokers on my team)
    50 fly, 11:55 am
    50 back, 3:55 pm

    Sunday:

    100 IM, 11:10 am
    100 back, 1:50 pm

    * Outrage -- my relay will not allow me to sleep in properly on Saturday.
    Categories
    Swim Workouts
  6. Tuesday, May 4

    by , May 4th, 2010 at 03:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 twirling SDK shooters w/MF

    Main Set:

    4 x 75 free @ 1:30
    done as 25 build + 50 cruise

    1 x (25 free AFAP + 25 EZ)

    4 x 75 evil w/MF @ 1:30
    focusing on head position, smaller insweep and lunging forward with hands
    Rob B says to try this with a snorkel

    2 x (25 AFAP evil + 25 EZ)

    4 x 75 back SDK w/MF @ 1:30
    done as easy speed triple shooter breathing only before flip
    went 38-40

    3 x (25 AFAP back SDK + 25 EZ)

    4 x 75 fly @ 1:30
    done as 25 hand lead drill + 25 single arm fly + 25 easy speed fly
    I tried using a wider entry on the last 25. It felt very strange.

    50 EZ

    4 x 25 AFAP IMO
    done as broken 100 IM, approx 15 seconds rest between 25s. Couldn't see pace clocks well to get a time.

    300 EZ

    Total: 2900


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Commentary:

    This is the structure of a JMiller workout that I did 12 days out from NE Champs. I like this set because, like the one I did the other day, it intersperses sprinting (10 x 25 AFAP) throughout. I felt a little better in the water today. But I suspect it will take a few more days to recover from that horrible night of sleep.


    On Sleep:

    http://www.nhlbi.nih.gov/health/prof.../section2.html

    http://harvardmagazine.com/2005/07/deep-into-sleep.html

    My left shoulder/lat/trap feels rather twingey too. It could be from tossing and turning at night. As a precaution, I'm eliminating pulling with paddles (which I find I kinda like) and using fins 100% for a few days.

    I'm swimming with Speedo and Wolfy tomorrow. We haven't decided on the workout yet. I was thinking it might be time for 6 x 50 AFAP @ 3:00 though. JimRude prefers them on the 2:00 for more suffering and lactate buffering. Whatdayathink guys?


    On Toenails:

    Awhile ago, Mr. Fort went on a trail run and stubbed his toe. Afterward, he started to lose his toenail. (I'm read this is common in running and that some runners keep "toenail necklaces. ) He had a 20 mile run scheduled for last weekend and it was very painful. He was worried this might cause him to miss his marathon in 2 weeks in York. But me, the good wife, told him to go see a podiatrist and have it removed. It worked and he feels much better. He would have been pretty bummed to miss his marathon after the hard work and speed sessions he put in.


    Articles:

    How to prevent running injuries (gotta remind myself for after Nats):

    http://myfitnessdepot.com/outdoors/r...easy-steps-to-
    prevent-running-injuries/.

    Middle Aged Brain, courtesy of Mike: Take that snotty teenagers!

    http://well.blogs.nytimes.com/2010/0...me&ref=general


    Benefits of Steam Room:

    "My current gym has a steam room and I often sit in it for a few minutes after a workout. Although I assumed there was some benefit to this ritual I can’t say that I really knew what the exact benefits where of sitting in a hot steamy room with fellow gym rats. So, I decided to investigate and this is what I found…

    A steam room offersa holistic health treatment,designed forextracting impurities from the body using heat. A steam room is different than a sauna, in that its effect is brought about by the use of wet heat as opposed to dry.

    After a hard workout, a session in the steam roomis supposed to aid in keepingthe body relaxed and flexible, so that it will nottighten up as a result of hard exercise. The steam roomshould also help the body eliminate toxins, forcing them out through sweating. Your skin will be cleaner, softer, and healthier according to my research.

    Some of the other benefits include…

    Help for Lung related issues

    For hundreds of years, the inhalation of steam has been prescribed to treat various disorders of the lungs. A study conducted at the Common Cold Unit at Harvard Hospital reported that “Nasal hyperthermia can improve the course of a common cold and also give immediate relief of symptoms.”In addition,steam has been shown to have positive effects on the symptoms of sinusitis, bronchitis and allergy related symptoms."


    Chlorella:

    I saw this supplement at Whole Foods the other day. I was wondering about it. I got this response from a sci geek friend on FB:

    "Chlorella has been found to have anti-tumor properties when fed to mice.[4][5][6] Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.[7]

    Chlorella is a complete protein. It is also packed with calories, fat, and vitamins.[3] At its onset, Chlorella was suggested as a "dirt-cheap" protein supplement to the human diet. However, later studies proved otherwise. Chlorella actually loses most of its nutritional value when altered or processed in any way. No longer considered an effective protein, pro-Chlorella supporters focused on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.[3]

    Under certain growing conditions, Chlorella yields oils high in polyunsaturated fats—Chlorella minutissima has yielded EPA at 39.9% of total lipids.[8]

    Several studies suggest that Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk. [9]"


    Seven Proformance:

    Jimby is testing this product out for an article: http://www.exfuze.com/index.aspx#.

    I'm amazed he doesn't think it's all bogus. Is he turning to the dark side? He seems hooked on smoothies ...

    Updated May 4th, 2010 at 08:01 PM by The Fortress

    Categories
    Swim Workouts
  7. Ande Workout Redux, May 2

    by , May 2nd, 2010 at 08:43 PM (The FAF AFAP Digest)
    SCY/Swim/Solo:

    Warm up:

    800 various

    Ande "Stations:"

    5 x 50 backstroke kick @ 1:00
    descend 1-4 to 90% (35, 33, 31, 25), cruise 5

    5 x 50 russian breast drill w/fins @ 1:00
    descend 1-4 to 90% (went down to 32), cruise 5

    5 x 100 @ 2:00
    75 cruise free pull w/paddles + 5 seconds rest + fast UW shooter on belly

    5 x 75 @ :20 RI
    drill, kick, swim
    25 dolphin kick on side + 25 caterpillar + 25 chest press fly

    5 x 50 breast pull w/buoy @ 1:15
    25 EZ + 25 fast
    worked on head position and fast hands

    100 EZ

    5 x (2 x 50) @ 1:15
    odds = 25 fast doggie paddle drill for hand speed + 25 scull
    evens = 25 EZ speed fly + 25 EZ

    5 x 25 UW shooter, working on DPK

    125 EZ

    Total: 3300


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

    Commentary:

    This is a modified Ande workout that I did 3 weeks before NE Champs. (Note: This is what Ande "did" as opposed to what was "assigned.") I like this workout b/c it intersperses speed throughout instead of just sticking a speed set on the end.

    I didn't feel the greatest in the water today, though times seemed OK. I was out very late last night for dinner & drinks with a couple friends from law school in town from Chicago. Great to see them, but my late night caused me to miss my am team practice. Probably good to log some sleep anyway. I feel quite tired tonight, which is odd b/c I was energetic all week despite the hard workouts.

    It's officially taper time. I know Ande thinks we all "crave" this, but not me. I'm not as broken down as usual since I rested some for Zones. Probably a very good thing in retrospect so that my hyped up, fast twitch sprinter body can get some real rest. I figure aerobic work is definitely fixed at this point, so I'll just be doing speed work and recovery swimming. May do one suffering set this week, but that's it!

    Tomorrow, I'm hitting the gym for RC+core+stretching and then I'll do a short swim workout.

    Just checked the timeline for Nats: http://www.usms.org/comp/scnats10/timeline.pdf. My earliest event is at 11:00. So glad; I need the time to get properly woken up.

    19 days until my first Nationals swim
    23 days until my first run in eons
    28 days until swimming is less fun

    Updated May 2nd, 2010 at 09:39 PM by The Fortress

    Categories
    Swim Workouts
  8. Swim+ART+Yoga, April 30

    by , April 30th, 2010 at 03:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just a short active recovery workout:

    Warm up:

    600 various

    Short Axis Drill Set:

    4 x (3 x 50 drill) @ 1:00

    3 fly drill (caterpillar, chest press, single arm), 3 breast drill, 3 fly, 3 breast

    50 EZ

    Drill-Shooter Set:

    10 x 50 @ 1:15

    odds = russian breast drill (1st 25 focus on underwater pull, 2nd 25 focusing on shortening or eliminating insweep, i.e., smaller pull)

    evens = double shooter on back w/fins

    100 EZ

    Total: 1850


    ART, 40 minutes:

    Went in for some end of the week body work. I plan to do this every Friday leading up to Nats and the day before I hop on my plane. Now covered in pink kinesio tape all over my back.

    As usual, I had the most fascinating chat with my chiro. He had just gotten back from a SFMA (Selective Functional Movement Assessment) Conference at the Titleist Sport Rehab Center in San Diego. He is thinking of expanding his practice to include this this type of assessment and rehab. See http://www.kcmacp09.com/course_cook.htm. Gary Cook is apparently the preeminent authority.

    As I understood it, SFMA is a way to diagnose and cure injuries by spotting dysfunctions in muscles other than just the one injured. This seems to make sense since muscle/fascia travel in spiraling patterns around the body. And pain in one area can actually be caused by pain in another area -- sclerotogenous pain. In any event, they put the subjects through 7 compound movements (squats, vertical jumps, balancing positions) to make an assessment of dysfunctional/neurologically disfunctioning muscles and treat those. He gave an example of a pro golfer who was there who woke up and couldn't rotate his body to the right. They put him through the battery of tests, diagnosed the problem, did exercises and ART to treat the dsyfuntional muscles (which did not incline spinal manipulation) and within 4 minutes he was fine. Black magic! I would LOVE if my chiro eventually included this in his athlete heavy practice.

    Another topic we discussed was cryogenic saunas. These are found in Europe and heavily used by pro golfers, rugby players and soccer players. The protocol is to enter the chamber for 60 seconds at -60 degrees, then re-enter and walk around for 3 mintues at -140. (Temperatures approximate; I can't remember for sure.) The cryogenic chamber has the effect of increasing levels of testosterone and growth hormone and, more importantly perhaps, decreasing all inflammation from a hard workout, injury, etc. These are not yet legal in the US b/c the FDA has not approved the safety of cryogenic gas. However, apparently pro golfers and other pros use something else called an icool chamber. This consists of alternating between a hottub and super cold plunge pool. Basically an ice bath on steroids. Anyway, I found this all fascinating as I'm always interested in recovery.

    He also asked if I was able to do push ups now without pain. I said yes, though I will sometimes feel it in my shoulders if I've done a lot of them. (Though this is perhaps a normal reaction.) He believes that the yoga I've been doing has helped strengthen the core and improved my balance and alignment -- all of which lead to a reduction in shoulder pain. Very nice, as I'm heading out to a hot yoga class at 6:00 tonight!


    Hot Yoga, 90 minutes:

    Hope I get a good instructor tonight!

    Note: I reviewed my 3 weeks before NE Champs. I stopped hot yoga 3 weeks out. So this may be my last foray... I may do some stretching/yoga at home. I did no drylands of any sort in the 3 weeks leading up to the meet except a bit of core work during the first week of taper. Interesting to go back and look ...

    Edit: Had a great class and actually felt energized after. I may persist and go on Sunday and 1x next week. I'll see how I feel tomorrow. My legs aren't quite as tired as usual since I rested some before Zones.


    P90X in the Washington Post:

    http://www.washingtonpost.com/wp-dyn...042901982.html


    Purchases:

    I ordered 2 pairs of Speedo speed socket goggles in clear from Amazon where they were actually on sale. I also ordered a couple packages of these protein recovery products: http://www.vitasprings.com/proasis-p...e-protica.html. (watermelon flavor).

    I also decided to cut my fingernails for Nats. They've been long for awhile, and I put a tiny slit in the thigh of one of my suits last weekend. Better safe than sorry!

    Natalie Coughlin on flip turns: http://www.active.com/swimming/Artic...-Breathing.htm

    Updated April 30th, 2010 at 09:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga , ART
  9. A Real Puker, April 29

    by , April 29th, 2010 at 10:34 PM (The FAF AFAP Digest)
    SCY @ Oak Marr w/Speedo:

    We had pre-planned and swiped a JimRude suffering set. And, boy, did we suffer. Ouch, ouch, ouch. Lactate lore. I had a hard time getting down my lunch afterward!

    Warm up:

    500 various
    (I was a bit late)

    Transition Set:

    5 x 50 @ 1:00, mod
    2 x 25 build
    3 x 50 @ 1:00, mod-easy-mod
    25 EZ

    Lactate Set:

    6 x through:

    50 @ :45, 85% effort
    50 @ :40, 95% effort
    25 @ 100% effort
    50-75 easy, repeat @ 4:00
    (we mistakenly did 3-4 @ 5:00)

    We apparently goofed up Jim's intended interval by doing the first 50 @ :45 and the second @ :40. This made the 25s even more exceedingly painful.

    With fins, I did the first 3 fly, back and free with Speedo. Then I did 2 evil to work on my breakouts (they were dandy today) and 1 backstroke kick because my arms were gassed. Times were (didn't see the 25s):

    #1 = 27, 26 (only one I descended)
    #2 = high 25, 27
    #3 = high 25, high 26
    #4 = 32, 34
    #5 = 31, 33
    #6 = high 26, 27

    200 EZ -- felt like I could barely do this.

    Total: 2550

    Hottub, 10 minutes

    Starts:

    Speedo left and I went back to work on starts, diving off the side of the pool as Stud had suggested.

    10 x starts

    The ones that worked best were neutral position (neither leaning back nor tilting forward) and reaching down to the water (a Coach Bill White suggestion). I think I actually managed to go through a hole on the last few. It feels quite strange when a person is used to belly flops.

    2 x breaststroke start & pullout

    perfect breakouts, out to the 14 meter mark (not bad for a drag suit and dive off the side)

    (Not that it matters, but I did notice that my DQ was improperly "edited" in the results listing. It deviates from what the official told me twice.)


    DRYLANDS:

    I was bone tired after the lactate set, so went home to rest for a couple hours. Mini Fort was home (resting for a volleyball game) and watched a couple 9 year olds for me, and I headed to the gym. I was wondering if I would have any energy at all, but I successfully avoided "junk drylands." I used Elise's approach to jump starting the CNS a bit.

    skull crushers, 60 x 2 x 10 (increased)
    leg press fast, 210 x 2 x 15
    bench press fast, 60 x 1 x 10 (forgot other set)
    russian twist w/35 lb plate, 2 x 25
    (should have been using the 35 lb size way earlier)
    med ball slams, 1 x 10
    twisting med ball slams, 1 x 10
    rock star jumps, 1 x 10
    jump rope fast, 3 x 50
    FlyQueen's 3 x 5/5/5 squats (5 regular, 5 fast, 5 squat jump to 12 inch bench)
    ab crunches on bosu w/yoga ball between legs, 2 x 15 (hard!)

    RC (I wrote RX initially, lol) exercises, 15 minutes

    Stretching, 15 minutes (go me! )

    2 x hottub/steamroom/cold shower

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

    Commentary:

    Whew. Made it through a tough day. I actually felt fairly energized after my gym workout. However, I'm sure I'll feel the pain tomorrow. I'm taking what Speedocalls "Vitamin I" tonight as a precaution. As to tomorrow, I have planned a recovery swim/ART/hot yoga. Then Saturday is an off day.

    I'm slightly concerned about the week before Nats. My son is racing in the Stotesbury Regatta Thurs-Fri. Mr. Fort is running in the York Marathon on Sunday to get his QT for Boston. Not sure if I can get to both of these and find pools. My son's team, unfortunately, may not have their replacement boat from Vespoli by then. If not, they will have to race in a slow loaner. I would really hate to miss that race as it's such a lively festival like atmosphere at the regatta. Last year, my 9 year old liked it so much she declared she would be a rower. Must ponder these plans. I spend so much time in the car on a daily basis, I hate to add in longer trips right before Nats.

    And when do we begin the social planning? Is anyone going to the USMS sponsered social? So far, I've only got plans for Saturday night. Though I'm sure I will be hanging with my team Hot Tubers throughout. Restaurant recs?

    Updated April 29th, 2010 at 10:48 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Back to Killer Mode, April 27

    by , April 27th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Drylands:

    skull crushers, 50 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing lat pulldown, 140 x 2 x 12
    box jumps, 1 x 10
    altitude drops, 1 x 15
    straight arm plank with feet on yoga ball, 2 x 1:00
    wall squats, 2 x 1:00 (too easy, need to do this much longer)
    lateral bunny hops over bench (ouch!), 1 x 1:00
    pole vaulters w/45 lb bar, 45 x 2 x 25
    med ball slams, 2 x 10
    twisting med ball slams, 1 x 15
    dead bugs on bosu, 2 x 25
    good morning darlings on bosu, 2 x 50
    (need to add ankle weights to these)
    russian twists w/25 lb plate, 2 x 25

    15 minutes of various RC exercises, including the ones Mollie showed me at the meet.

    Ate an energy bar and banana and drove to the pool ...


    Swim/SCY/Solo:

    I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.

    Warm up:

    600 various

    Aerobic Set:

    3 rounds (fly w/fins, back, breast)

    2 x 100 kick
    2 x 100 drill
    2 x 100 pull (except didn't pull fly; did single arm fly again)

    I used about a :20 RI

    Speed Set:

    With fins, 2 rounds of:

    1 x 100 fast kick
    1 x 100 EZ
    1 x 100, done as 50 fast kick + 50 EZ
    1 x 100 pull
    4 x fast 25s @ :45
    1 x 50 EZ

    1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
    2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.

    The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.

    100 EZ

    Total: 3650

    Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.


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

    Commentary:

    I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.

    Video:

    Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.

    [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    Question:

    Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.


    Relays:

    I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!


    Interesting blurbs:

    Customizing Workouts:

    Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.

    A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.

    The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.


    Vitamin D:

    http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC


    Another Dryland Study Abstract:

    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."

    Updated April 27th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  11. Edward, Bella & Jim, The Love Triangle at CZ, April 23

    by , April 23rd, 2010 at 02:10 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU

    700 EZ

    (anticipated, will do with Stud during warm up for the obscenely long events this evening)

    Pictures:

    Much to the distress of Jim's followers, the beloved pink pony has "gone missing." After scavenging the house, Jim has found a substitute: my 9 year olds Twilight Barbie dolls. I've attached a photo below documenting the new love triangle between Jim, Edward & Bella.

    Jimby also tried to squeeze into my old stretched old B70 with a slight hole. This proved to be an utter failure. On the upside, his new briefs fit beautifully and show off his muffin top.

    Dinner with friends tonight!
    Categories
    Swim Workouts
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  12. Thursday, Apr. 22

    by , April 22nd, 2010 at 05:44 PM (The FAF AFAP Digest)
    ART, 40 minutes:

    Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think).

    We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions.

    We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ...


    Swim/SCY/Solo:

    Warm up:

    600 various

    Main sets:

    8 x 50 fly drills @ 15-20 RI

    8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body

    50 EZ

    2 x (25 build free + 25 EZ)

    1 x (25 fast evil + 25 EZ)

    150 EZ

    Total: 1550


    Commentary:

    Ready to race already. Getting totally bored with the brief rest.

    I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it.

    Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play.


    Articles:

    Drylands:

    Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P

    It's from the Journal of Strength and Conditioning Research. Here's the abstract:

    ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.



    Triathlon swim starts:

    Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ...

    http://www.active.com/triathlon/Arti...Swim_Start.htm


    Sports Nutrition:

    http://www.active.com/nutrition/Arti...erformance.htm

    smoothies: http://www.active.com/fitness/Articl...ou_Recover.htm

    http://ow.ly/1Bhy7
    Categories
    Swim Workouts , ART
  13. Wednesday, April 21

    by , April 21st, 2010 at 10:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    8 x 50 fly drills @ 1:00
    (chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down)

    50 dolphin dive

    10 x 25 UW shooters, dolphin kick on side

    50 dolphin dive

    10 x 25
    odds = easy speed fly w/fins
    evens = EZ

    3 x (25 AFAP evil + 50 EZ)

    175 EZ

    Total: 2000

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


    Commentary:

    Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF.

    I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose.

    Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
    Categories
    Swim Workouts
  14. Tuesday, April 20

    by , April 20th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Main Sets:

    10 x 25 twirling shooters

    8 x (25 variety + 25 EZ)
    1-2 = EZ speed fly
    3-4 = fast evil pull
    5-6 = fast doggie paddle drill
    7-8 = free @ 80%

    150 EZ

    Total: 1600

    Massage, 60 minutes

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

    Commentary:

    Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.

    And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.

    After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!

    I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?

    Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.

    For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/

    Updated April 20th, 2010 at 09:49 PM by The Fortress

    Categories
    Swim Workouts
  15. Monday, April 19

    by , April 19th, 2010 at 08:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    Main "Sets":

    4 x (25 shooter on back + 25 EZ)
    4 x (25 long evil pullout + 25 EZ)*

    * A man stopped me to say my evil underwaters were "beautiful."

    50 EZ

    2 x (25 free build + 25 EZ)
    3 x (25 EZ speed fly + 25 EZ)

    2 x (25 @ 90% + 50 EZ)

    100 EZ

    Total: 1700

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

    Commentary:

    Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.

    Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.

    Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.

    Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.

    Updated April 19th, 2010 at 10:03 PM by The Fortress

    Categories
    Swim Workouts
  16. Good News + 80 x 25, April 16

    by , April 16th, 2010 at 04:30 PM (The FAF AFAP Digest)
    Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.

    As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.

    Swim/SCY/Solo:

    Warm up:

    600 swim
    200 fly drills

    MF Streamline Set:

    10 x 25 shooter on back @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on back @ :30

    -- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.

    50 EZ

    Drill Set:

    10 x 25 russian breast drill @ :30
    10 x 25 @ whatever
    odds = underwater free recovery
    evens = front scull
    10 x 25 @ :30
    odds = breast pull
    evens = easy speed fly

    100 EZ

    Total: 2950

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

    Commentary:

    I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/

    Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.

    Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.


    Drylands For Boosting Swim Performance:

    http://www.performanceswim.com/dryla...our-advantage/

    Updated April 16th, 2010 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  17. Sprints w/Speedo, April 15

    by , April 15th, 2010 at 09:25 PM (The FAF AFAP Digest)
    SCY Swim @ OakMarr

    Warm up:

    750 various

    Transition Set:

    4 x 50 @ 1:00, mod pace
    (2 kick, 2 swim)
    2 x 25 @ :45, 80%
    (nature break)
    1 x 50 @ 1:00, mod pace
    50 EZ

    8 x (25 AFAP + 25 EZ) @ 2:00
    3 evil w/fins = 14s
    2 flutter kick w/board & fins, 10s
    2 backstroke, no fins, from start, 14, high 13
    1 dolphin on back, high 9-10

    I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.

    150 EZ

    4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s

    200 EZ

    Retrained myself from the urge to do more speed work.

    Total: 1950


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

    Commentary:

    Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.

    I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).


    Had a banner gluten free eating day:

    Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice

    Snack: Rice crispie bar

    Post Workout SnacK: protein fusion bar

    Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods

    Dinner: asparagus & hearts of palm salad, salmon

    Still hungry, so will be snacking tonight.

    * = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??

    Updated April 15th, 2010 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  18. Wed., Apr. 14

    by , April 14th, 2010 at 03:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various
    400 fly drills

    I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.

    Aerobic Sets:

    8 x 100 cruise @ 1:45 w/paddles
    odds = free
    evens =back

    50 EZ

    2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)

    Hypoxic Set:

    4 x (5 x 25 shooter w/MF @ :30)
    #1 = left side
    #2 = right side
    #3 = belly
    #4 = back
    #5 = EZ on top of water

    50 EZ

    Total: 3050

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


    Commentary:

    Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.

    "Pole Vaulter" Exercise:

    I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:

    http://www.power-systems.com/p-3327-landmine.aspx.

    I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!

    Magnesium:

    Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.

    http://bluewillow88.wordpress.com/20...ent-magnesium/

    Trip:

    We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
    Categories
    Swim Workouts
  19. Lunchtime Swim w/Speedo, April 13

    by , April 13th, 2010 at 04:24 PM (The FAF AFAP Digest)
    Swim @ OakMarr w/Speedo:

    We decided to repeat RA's lactate/speed set from last Tuesday.

    Warm up:

    750 various

    Transition Set:

    10 x 50 @ 1:00
    mix of strokes and kicking, got the heart rate up

    50 EZ

    Main Set:

    Main Set:

    4 x broken 100s @ 9:00, done as:

    1 x 50 @ 1:00 fast
    1 x 25 @ :30 fast
    1 x 25 kick fast
    200 EZ between 100s

    I did odds back and evens evil. With fins.

    #1 went 25, 12, 12 (same sluggish start as last week)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    Total: 2500

    The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:

    5 x 50 @ 1:00
    2 x 25 @ 1:00
    5 x 50 recovery @ 1:00

    Or I may just PM Rich and ask him what he does for warm up prior to that set.

    Total: 2500

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


    Commentary:

    It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.

    We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!

    My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.

    Zones:

    There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:

    Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
    Sun: 100 IM, 100 breast, 100 back, 1 chick relay

    Here's the psych sheets: http://www.patriotmasters.org/Coloni...ults/index.htm

    Savageman Half Iron:

    Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!

    New Recovery Bar:

    Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...

    Fly Drill:

    I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.

    More bad on multi-vitamins:

    http://ow.ly/1xY7E

    Compression Tights:

    Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html

    Updated April 13th, 2010 at 06:25 PM by The Fortress

    Categories
    Swim Workouts
  20. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000

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


    Commentary:

    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights


    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.


    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    http://www.active.com/swimming/Artic...ers.htm?page=2.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life


    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Categories
    Swim Workouts , Planning