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Swim Workouts

  1. Thursday, Dec. 1

    by , December 1st, 2011 at 04:39 PM (The FAF AFAP Digest)
    Chatted with Speedo through the following swim:

    Swim/SCY @ OakMarr:

    600 various

    4 x (4 x 50) @ 1:00 or whatever between chats

    50 EZ

    4 x 50 burst + cruise
    3 dolphin kick on belly, 1 free

    50 EZ

    2 x (25 fast + 75 EZ)
    1 free @ 100 pace, 1 AFAP flutter kick w/board & fins

    100 EZ

    Total: 2000

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

    After a few days rest, I don't feel even remotely rested. I may just do meet warm ups and very slow swimming until NE Champs with the exemption of the LC meet. With Lil Fort's USAS meet and Teen Fort's HS meet on Friday and Saturday, I'm going to be on my feet a lot before Sunday. I have a feeling I may need to re-do my LC meet 50 free at NE Champs. Though there is no good time to swim it there either.

    There doesn't look like there's nearly as many people signed up for NE Champs as last year, with only 2 days left to register.

    Off to ice the cranky elbows!

    Updated December 1st, 2011 at 07:53 PM by The Fortress

    Categories
    Swim Workouts
  2. Wed., Nov. 30

    by , November 30th, 2011 at 04:52 PM (The FAF AFAP Digest)
    I got to the pool this afternoon and it was closed! Argh! I had just enough time to get to my gym pool, but the temp was 87. That pretty much prohibits doing anything useful. So I just did a mostly stretch out swim with a few bursts.

    Swim/SCM/Solo:

    400 various

    10 x 50 fly drills
    caterpillar @ 1:15
    single arm @ 1:00

    10 x 25 shooters w/fins on belly

    50 dolphin dive

    10 x 25 @ 1:00
    odds = burst dolphin kick on belly
    evens = free no breather

    50 dolphin dive

    10 x 50 cruise w/fins @ 1:00
    odds = back
    evens = back easy

    50 EZ

    Total: 2050 meters


    Yoga/Stretching, 30 minutes

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

    I was planning on getting a new suit for NE Champs, but I think I'll just wear an old Speedo. Instead, I plan to pre-order the new Speedo FS3. http://www.speedousa.com/home/index.jsp. The goggles do look crazy, but I'm certainly prepared to try them.

    http://www.goldmedalmel.typepad.com/...he-future.html
    Categories
    Swim Workouts , Yoga
  3. Breast really is Evil, Tuesday, Nov. 29

    by , November 29th, 2011 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:15
    evens = single arm @ 1:00

    30 x 25 shooters w/MF @ :40
    10 back, 10 belly, 10 360s

    50 EZ

    10 x 25 @ :40
    breast pull outs w/MF
    -- got to about 23 yards w/2 kicks

    8 x 50
    25 easy speed fly + 25 easy

    50 EZ

    Total: 2600

    ART, 30 minutes

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

    Just did an easy swim today. I think my body needed it, as I've done so much sprinting lately. Unlike most swimmers, I need to decrease speed work while resting, not increase it.

    Kinda bad news from my chiro. I told him my elbows and forearms were still bothering me. He said I have mild tendonitis in both elbows, which I suspected. I probably shouldn't have done any upper body lifting, even with the reduced weights as I was using. He also thought that a fast breaststroke pull/recovery was especially irritating to the already inflamed elbow tendons. And I've done a lot of that recently (easier for sighting in a hotel pool for example). No upper body weights until the pain is gone. And no breaststroke at least in practice. It really is evil! I will probably swim my breast events at my meets though. If that sets me back a week or two in the weight room, so be it. I'll just do lower body work for a few weeks after NE Champs.
    Categories
    Swim Workouts , ART
  4. Monday, Nov. 28

    by , November 28th, 2011 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    4 single arm fly
    4 single arm back
    4 breast w/dolphin kick @ 1:15*
    4 free

    * Whenever I do whip kick, the inside of my left knee hurts slightly. So I don't see the point of doing it other than very infrequently.

    50 EZ

    4 x (100 broken shooters w/fins on belly + 50 EZ)
    -- :10 second break at each 25
    50 EZ

    Speed Sets:

    4 x 50 burst 15 m + cruise
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s
    50 EZ

    1 x 50 AFAP fly w/fins
    -- low to mid 23

    100 EZ

    Total: 3050

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

    Feel slightly boggy in the water. I suspect this is due partly to the lingering effects of Friday's deep tissue massage. Takes me forever to recover from those things. I will likely to another recovery workout tomorrow.

    I can tell I need to stretch, but not sure if I'll get a chance tonight with my hectic schedule. December is a crazy month. Luckily, I do have an ART appt tomorrow.

    More on masters doping:
    http://www.goldmedalmel.typepad.com/...ye-on-you.html

    Yoga for Q:
    http://www.facebook.com/video/video....50254852607283

    Updated November 28th, 2011 at 05:24 PM by The Fortress

    Categories
    Swim Workouts
  5. Sunday, Nov. 27

    by , November 27th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Warm up:

    700 various

    16 x 25 shooters w/fins
    8 back, 8 belly

    Main Set:

    40 x 50 w/fins @ 1:00

    8 x 50 single arm fly
    8 x 50 dolphin kick w/board
    8 x 50 breast + 50 EZ
    8 x 50 flutter kick w/board
    8 x 50 free
    -- 4 overkick, 4 easy

    Total: 3150

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

    Just wanted to do a recovery workout after traveling home yesterday. I'm a bit tired from travel (got in late) and hotel insomnia, so hoping to catch up on sleep this week.

    I don't feel like I lost too much training wise with my jaunt. I did get in 3 speed workouts last week, and probably only missed one aerobic workout on vaca. I'm going to start resting now. I'm not even remotely excited about it. Perhaps only my elbows will be happy.

    I also need to get myself signed up for NE Champs. May do that now! Done: 100 IM, 100 fly, 50 free (maybe), 50 breast, 200 IM (fly split), 50 fly and 100 free. A very rare meet with no backstroke events. I signed up for 100 free (50 split) and 100 breast at the LC meet. If I don't scratch something, which is almost unheard of, I will get in a SCM 50 & 100 of each stroke and the 100 IM -- a masters first for me.

    Updated November 27th, 2011 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  6. Friday, Nov. 25

    by , November 25th, 2011 at 10:39 PM (The FAF AFAP Digest)
    Hit the hotel pool again today. It was cloudy, so fairly empty!

    Warm up/Transition:

    4-500

    10 x 50
    odds = single arm fly
    evens = breast w/dolphin kick
    50 EZ

    10 x 50
    25 dolphin kick shooter on belly (25 kicks) + 25 EZ
    50 EZ

    Speed Work:

    10 x 40ish burst + ez
    various
    40 EZ

    Pyramid 40 frees:
    9 x 40ish
    3-5-7-9-11-9-7-5-3 strokes fast
    40 EZ

    8 x (25 AFAP + 50 EZ)
    4 breast, 4 free
    50 EZ

    Total: 3100 ish (?)

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

    Pretty good workout for a hotel pool! I missed my fins though. Not looking forward to returning to the cold weather tomorrow.
    Categories
    Swim Workouts
  7. Thursday, Nov. 24

    by , November 24th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    back extension machine, 110 x 3 x 15
    leg press, 210 x 3 x 10
    leg extension, 70 x 3 x 10
    lat pull down, 90 x 3 x 10
    DB row, 30 x 3 x 10 each arm
    captains chair, 3 x 15
    flutter kick on bosu, 2 x 100
    bicycles, 2 x 50
    long arm crunches, 50

    -- speed lifting
    -- I almost never use 10 reps, but it seems like the right # for speed lifting.


    Swim in Big Pool @ Fontainbleau:

    warm up, idk how much

    10 x "40" single arm fly
    40 EZ

    10 x 40 breast (with a real whip kick)
    40 EZ

    10 x 15 burst dolphin kick only belly + 15 easy
    80 dolphin dive

    10 x 15 burst (various) + 15 easy
    80 dolphin dive

    10 x 15 burst + 15 easy
    odds = underwater flutter kick
    evens = free
    80 dolphin dive

    -- I am just estimating that I was swimming 15 and 20 yards for these. Had to dodge kids and adults for some of it, but the pool wasn't too crowded. No lap pools here of course. Bursts seemed like the easiest thing to do.

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

    Had a smashing deep tissue massage later. And now am heading out to see Descendants with Teen Fort. Not a single sighting of turkey or other Thansksgiving accoutrements! Hope everyone is enjoying their day!

    Teen Fort is also on the lookout for an Entourage star who is rumored to be staying here and using the gym.
  8. Tuesday, Nov. 22

    by , November 22nd, 2011 at 09:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 50 w/paddles
    odds = single arm fly @ 1:00
    evens = free @ :50

    Speed Sets:

    12 x 25 bursts @ 1:00
    various -- kick, speed drills, swim

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    1 = flutter kick w/board & fins, 10
    2 = dolphin kick w/board & fins, 10
    3 = dolphin kick dive off side, 12
    (stupid, looking at the clock only made me practice a bad start)
    4 = free w/fins, 10
    5 = free w/fins, 10
    6 = dolphin kick on back w/fins, 9

    50 EZ

    2 x (50 AFAP fly w/fins + 100 EZ)
    -- went 23 mids

    50 EZ

    Total: 2450

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

    Only had an hour or so to get in a quick speed workout, but made the most of it.

    The flight to Miami was a breeze! No lines at Dulles (how could this be?) Had a lovely dinner (albeit with some gluttening) and a long soak in the hottub after making spa appointments with Teen Fort. Looking forward to a sunny day tomorrow.
    Categories
    Swim Workouts
  9. Monday, Nov. 21

    by , November 21st, 2011 at 05:24 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 10
    goblet squats, 30 x 3 x 10
    leg press, 210 x 3 x 10
    deadlifts, 75 x 3 x 10
    triceps press, 40 x 3 x 10

    russian twist on incline w/plate, 25 x 2 x 25
    flutter kick son bosu, 100
    knee tuck jumps, 2 x 10
    altitude drops, 10
    med ball slamming, 5:00


    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/ MF
    - 8 back, 8 belly, 4 360s

    3 x 100 kick dolphin kick on back w/MF @ 1:30
    (shooter first length)
    3 x 50 caterpillar drill
    3 x 50 single arm fly
    3 x 100 breast w/MF @ 1:45

    50 EZ

    5 x
    4 x 25 easy speed fly w/fins @ noodler interval
    25 EZ

    100 EZ

    Total: 2750

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

    I was completely booked yesterday and didn't train. Today, I dropped weight and did speed lifting at the gym. My elbows are still bothering me. I may just knock off upper body weights if they don't improve in a couple days. Then immediately hit the pool for a hypoxic/aerobic workout. I wanted to do a bit more and thought I had another 15 minutes. But I was kicked out by the HS kids who seemed enamored with my MF.

    I'm leaving with Teen Fort in the early afternoon tomorrow. The weather forecast looks good! I will try to get to the pool in the am to do some blasto bursts and 25s. I should also probably get myself registered for NE Champs tonight.

    Had a great chat with Fort Son yesterday. He said his coach assigned him to post the freshman rowing workouts for Thanksgiving break. All freshman are supposed to do "at least 50% of his workouts." Fort Son is probably the smallest rower on the team (where, like swimming, height is a benefit), but the hardest worker.

    Updated November 21st, 2011 at 06:59 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sat., Nov. 19

    by , November 19th, 2011 at 08:28 PM (The FAF AFAP Digest)
    After getting up at the crack of dawn for 2 all star soccer games and returning to feed a hypoglycemic Jimby Thornton, Jimby and I drove to the pool to swim with Speedo. We found him traumatized by a goggle clad mini manikin -- and it was indeed pretty creepy. We were very fortunate to get a lane just as a class was ending.

    Swim/SCY @ SpringHill:

    Warm up:

    600 various
    3 x 50 single arm fly

    Main Sets:

    10 x 100 @ 2:00
    - 75 easy @ 1:15
    - 25 fast @ 100 pace or burst @ :45
    -- mixed strokes & back kick

    100 EZ

    4 x 100 @ 2:00

    - I did flutter kick w/board & fins, went 15 seconds from top behind the freestyle addicts
    - 1st 100 = X
    - 2nd 100 5 sec break @ 50, total time must < X
    - 3rd 100 5 sec break @ 50 and 75, total time must < X
    - 4th 100 5 sec break @ 25, 50, and 75, total time must < X
    - went 1:22 (1:07), 1:18, 1:17, 1:1?
    - went too fast on #2, legs burning by the end, can't remember my time on the last one, but it was not <1:17.

    200 EZ

    I did not comply with the request to do "tantric" 50s. Instead:

    8 x 50 @ free w/paddles & fins @ 1:00

    I also did not succumb to peer pressure to do a fast 100. (I had done 2 yesterday, after all while they were lazy.)

    1 x 50 AFAP fly w/fins, :23

    150 EZ or so

    Total: 3000

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

    After this delightful swim, I raced back to the far away soccer field. I could have sat in the hottub as the tournament was running behind. Then I froze to death watching 2 more games. But tomorrow may be Lil Fort's last day of soccer, as she is likely retiring from the sport either now or next spring. She played great though.

    Whatever has ailed me has moved on to my eyes. They are just killing me; feels like a painful attack of dry eye or iritis or super allergies, I really hope this is a short-lived problem. Jimby poked and prodded my still sore elbows and pronounced that I have a case of "tennis elbow." He thinks this was likely caused by the motion used in the heavy push presses I had done. This fall has been rather trying.

    Updated November 19th, 2011 at 10:16 PM by The Fortress

    Categories
    Swim Workouts
  11. Friday, Nov. 18

    by , November 18th, 2011 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    16 x 25 shooters w/MF
    8 back, 8 belly

    50 EZ

    Speed Work:

    8 x 25 no breather over kick free w/fins & paddles @ :45

    8 x 25 bursts @ 1:00
    4 swim, 4 kick

    100 EZ

    2 x broken 100s w/fins AFAP
    -- broken :15 @ 50 & 75
    1 = breast (28, 1:26 (:56)) + 100 EZ
    2 = fly (mid 23, 1:17(:47)) + 200 EZ
    -- should have done 200 after the first one. really felt the burn

    4 x 25 free w/parachute & paddles @ 1:15

    4 x 25 burst dolphin kick on belly w/parachute & fins @ 1:15

    100 EZ

    Total: 2750

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


    I drove to OakMarr today only to find it closed. Lost 20+ minutes of workout time driving to Spring Hill Rec, and only did 2 broken 100s. This did not break my heart. The lasstitude has not yet quite relinquished it's hold on me. Hoping some R&R in the sun next week will really perk me up. And so happy that I get to avoid all that nasty Thanksgiving food!

    Jimby is driving down tonight to pick up his son from college. I didn't think I would have time for a swim with him with Lil Fort's soccer tournament. But there is a big mid-day break tomorrow during which we might squeeze in a swim. After taking yesterday off, I should probably try to stay in the water until I leave b/c I doubt I'll do much but splash around in Miami Beach. I wonder what the water temp is like this time of year?
    Categories
    Swim Workouts
  12. Tuesday, Nov. 15

    by , November 15th, 2011 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50
    odds = caterpillar drill @ 1:10
    evens = single arm fly @ 1:00

    20 x 25 shooters w/MF
    8 back, 8 belly, 4 360s

    50 EZ

    Speed Sets:

    16 x 25 bursts @ 1:00
    8 dolphin w/MF, 4 fast breast pull, 2 back spin drill, 2 free

    200 EZ

    6 x (50 AFAP w/fins or MF + 150 EZ) @ 5:00

    1 = fly, mid 23
    2 = fly, mid 23
    3 = breast, high 28
    4 = double shooter on belly w/MF, open turn, 21 mid
    5 = double shooter on belly w/MF, lost fin at the turn
    6 = double shooter on belly w/MF, open turn, 21 flat

    Total: 3400


    ART, 30 minutes

    Glad my chiro had a last minute opening! Had him work on my elbows some today. He says they'll cool down. There's some inflammation in both the muscles and tendons.

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

    I still felt somewhat tired in the water today. But my times on the AFAP 50s belied that, and I was pleased with them. Focused mostly on kicking today to give the elbows some rest.

    Speedo's comment about tapering weights for the LC meet made me think that I need to put some thought into my meet prep/rest for the Last Chance meet and NE Champs. They're sneaking up on me! I did sign up for the LC meet -- 100 free (50 split) and 100 breast.

    Updated November 15th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  13. Monday, Nov. 14

    by , November 14th, 2011 at 03:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50
    odds = caterpillar drill @ 1:15
    evens = single arm fly @ 1:00

    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    12 x 25 burst @ 1:00
    -- At this point, it became clear to me that I wouldn't be sprinting today, so defaulted to easy aerobic work.
    50 EZ

    5 x:
    100 IM smooth @ 2:00
    50 kick, 25 fast + 25 EZ @ 1:00

    20 x 50 kick w/fins @ :45
    odds = dolphin kick
    evens = flutter kick
    -- held 29-32

    100 EZ

    8 x 25 breast kick

    Total: 3600


    Stretching/Yoga, 30 minutes

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

    Feeling much better cold wise. But I was fairly sore and tired today from Saturday drylands; may have overdone it a bit. So I shifted the speed workout until tomorrow. Also did not get as much sleep as usual this weekend with Lil Fort having an early soccer game Sat. and an early race on Sun. I was very proud of her; she ran 22:42 on a hilly 5K course with Mr. Fort. She was a little taken aback when a couple HS cross county runners (whom she beat) came up and asked her where she was going to high school.

    I am also slightly worried about my elbows. They've been sore since I bumped the weights up on the deadlift (I find it amusing that my auto correct always wants to type this as deadliest) and hi row. I've never had a single issue with my elbows before, so I'm not sure what to make out of it. I may have to ratchet down the upper body weights somewhat for awhile and stop doing torque drills with paddles.

    And just for kicks and inspired by Speedo, I went on myfitnesspal.com to see what it had to say about caloric intake. After putting in my info and stating I worked out 2 hours 6x week, it said I should be eating 1300 calories per day to lose 1 pound per week. I would freakin' starve on that!

    And just to annoy Jazz, an article from NYT on athletes and aging:
    http://well.blogs.nytimes.com/2011/1...ough-exercise/. I found nothing stupid about it.

    Updated November 14th, 2011 at 03:30 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  14. Friday, Nov. 11

    by , November 11th, 2011 at 05:09 PM (The FAF AFAP Digest)
    Plyos:

    TRX squat jumps, 3 x 10
    TRX lateral barrier hops, 3 x 10
    TRX standing roll outs, 2 x 20
    med ball slams, 2 x 10
    ropes, alternating arms, 2 x 50
    ropes, double arm, 2 x 25


    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 25 shooters

    8 x 50 @ 1:00 w/paddles
    odds = free
    evens = back kick

    50 EZ

    Main Sets:

    16 x 25 bursts @ 1:00
    various: back spin drill, breast pull, fast doggy paddle pull, free, dolphin kick

    100 EZ

    4 x 25 no breather free @ :30
    1 x 50 fly w/fins fast (24) @ 1:30
    4 x 25 flutter kick w/board @ :30
    4 x 50 breast w/fins descend (39, 35, 32, 29 high)
    100 EZ

    4 x 25 shooter @ :30
    1 x 50 fly w/fins fast (high 23)
    4 x 25 flutter kick w/board @ :30
    4 x 50 dolphin kick w/board & fins descend (33, 30, 28, 26)
    100 EZ

    100 EZ

    4 x 50 torque drill w/paddles @ 1:30

    100 EZ

    Total: 3250

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

    Feeling better today on day 6 of nasty cold. Was a bit worried during warm up that I shouldn't have done the drylands, but it was fine. Glad to get some speed work in. Really glad Mr. Fort is coming home late tonight; he's been in AZ all week.


    Free food fixes:
    http://centerofoptimalrestoration.co...ee-food-fixes/

    Swim Science interview with Jeff Commings:
    http://www.swimmingscience.net/2011/...f-comings.html

    Updated November 11th, 2011 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Thursday, Nov. 10

    by , November 10th, 2011 at 04:12 PM (The FAF AFAP Digest)
    ART, 30 minutes

    Wasn't as psyched as usual about going to ART as I'm still not feeling well. But the timing with heavy weights yesterday was good. He worked on the muscles around my elbows and my back, which was a bit sore from the squats/deadlifts. He used something called an arthur stem along my spine: [nomedia="http://www.youtube.com/watch?v=WkYDHDe4MAQ"]Arthur stem adjustment - YouTube[/nomedia]. We also talked a bit about LED light therapy for athletes, which is very cutting edge. http://www.activerelease.com/leahy_recommends.asp.


    Swim/SCY/Solo:
    -- tired, wore fins

    Warm up:

    600 various

    Main Sets:

    15 x 50 @ :50
    1-5 = free w/paddles
    6-10 = flutter kick w/board
    11-15 = free w/paddles
    50 EZ

    15 x 50
    1-5 = fly/back @ 1:00
    6-10 = dolphin kick w/board @ :50
    11-15 = breast/free @ 1:00
    50 EZ

    15 x 50 @ 1:00
    1-5 = single arm fly
    6-10 = 25 shooter + 25 EZ
    11-15 = single arm fly
    50 EZ

    Mini Speed Set:

    10 x burst 25s @ 1:00
    6 swim, 4 flutter kick w/board

    100 EZ

    Total: 3350

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

    Not really any better. Doubling up on mucinex, Metagenics cold & flu and echinacea tea. Feeling somewhat better after the swim though. I wanted to do That Guy's IM pyramid set today but IMs seemed too exhausting. Hopefully, I can do some real speed work tomorrow. Need more

    I wore my 2XU compression tights last night for a couple hours. Very different and tighter than the Skins. My legs felt pretty good today as a result despite all the squats & deadlifts.

    20 Most Overrated Supplements:
    http://www.livestrong.com/slideshow/...dium=1#slide-1

    Updated November 10th, 2011 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , ART
  16. Struck Down Again, Tues., Nov. 8

    by , November 8th, 2011 at 03:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50
    odds = caterpillar
    evens = single arm fly

    8 x 50
    odds = backstroke kick
    evens =SSR drill

    8 x 50 w/paddles
    odds = torque drill
    evens = front scull

    50 EZ

    Total: 1850

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

    After being healthy for maybe a week, I was struck down again on Saturday night. This sickness doesn't have the flu-like symptoms of the first. But it is a nasty cold. Was reduced to noodling about today, and had no energy. Really hoping I don't miss another full week of training; haven't been in the water since last Friday. In view of this double whammy and my Thanksgiving trip with Teen Fort, I am scaling back expectations for NE Champs. I won't be doing a full taper -- not much to taper from right now. Might just quit weights on Nov. 30 and rest in the pool 5 days. I'll assess again later. I think I should be exempt from illness at least until after xmas!

    And I have good news to report about my Lil Fort. She shocked us this weekend by dropping over a 1:00 in her 3K qualifier race and running under the NQT by 13 seconds. She might be learning to pace herself a bit better; she'd been starting out too slowly. Unfortunately, she had already committed to an all star soccer tournament, which is the same week as nationals. But there is always this spring or next year! She was thrilled.

    Toddling back to the coach ...

    Updated November 8th, 2011 at 03:15 PM by The Fortress

    Categories
    Swim Workouts
  17. Friday, Nov. 4

    by , November 4th, 2011 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50
    odds = caterpillar drill
    evens = single arm fly

    8 x 25 shooters w/fins
    4 back, 4 belly

    Main Sets:
    (Stolen from a recent Paul Smith workout)

    3 x (4 x 50) @ 1:00
    1st round = kick
    2nd round = swim IM order
    3rd round = best average
    -- did breast w/fins and went 33, 33, 32, 31
    -- really working on doing a fly like pull

    50 EZ

    4 x (4 x 75) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    4 = 75 fast
    round 1 = free w/paddles (40 on the 75)
    round 2 = flutter kick w/board & fins (43)
    round 3 = IM (fly/back/breast) (42)
    round 4 = dolphin kick w/board & fins (43)

    -- kicks were easier than the swims since I could breathe
    -- no Spr break (akin to Q break) between rounds because I was on Spr interval

    200 EZ

    Total: 3250

    Scurried into my spandex to head to the 2:00 pm bikram class ...


    Bikram, 90 minutes:

    This was a great class for me. I usually struggle a bit after a layoff and going right after a workout, but not today. I got a couple "excellents" and a "you totally rocked the class today." Huh. No one passed gas, got emotional, or ran from the classroom. And it was a relatively balmy 105 instead of 110.

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

    Loved the Clydesdale workout! A nice complement to my AFAP workouts. And sometimes going "fast" is a nice break from going "AFAP" where you have to be really mentally prepared and aggressive. I was surprised I could do a double after yesterday's hard sprint effort, but I was full of energy again today. This is day 5 of an increase in thyroid meds, so I'm thinking it's that. When my wacky thyroid is on the blink, anything but 50s seem "long and sad" (to quote Jazz). Right now, I feel like I could do another workout! Going to shift my day off from Sat until Sunday around Lil Fort's sport schedule. Don't even feel like I need a day off at the moment.

    Booked my flight/hotel for Boston today. I've decided on my events for my two December meets.

    Last Chance: 100 free (50 split), 100 breast
    NE Champs: Sat: 100 IM, 100 fly, 50 free 50 breast; Sun: 200 IM (50 fly split), 50 fly, 100 free

    I thought about signing for the 800 free on Friday night to get a 50 or 100 split, but I want to be completely fresh for Saturday's events.

    Scary article about moderate drinking in the WSJ:
    http://online.wsj.com/article_email/...sj_share_email

    Updated November 4th, 2011 at 04:56 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Thursday, Nov. 3

    by , November 3rd, 2011 at 06:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    800 various

    10 x 50
    3 x free with paddles, kick, double arm torque drill
    50 EZ

    8 x 25 shooters
    work on DPK

    Speed Work:

    4 x burst 25s @ 1:00
    50 EZ

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly back, 24 low
    breast free, 25 high
    fly back, 24 flat-ish
    breast free, 26 mid
    fly, 23 high
    free, 23 low
    -- Dumb moment on free. Breathed into and out of the turn.

    100 EZ

    4 x 25 free w/paddles & parachute

    50 EZ

    Total: 3000


    Core Work:

    TRX hip bridge, 2 x 20
    TRX standing roll outs, 2 x 20
    TRX knee ins, 3 x 10
    TRX pendulum, 2 x 10
    (kinda hard to control)
    power wheel roll outs, 2 x 25
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    push ups w/ one hand on med ball, 2 x10 both ways


    Stretching/Yoga/Foam Roller:

    20 minutes

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

    Woke up full of energy today! Especially after my 2 cups of coffee. Couldn't make it to Oak Marr b/c of mid-day dr. appt, but it appears that Speedo may still be dry anyway. Feel like I got in a kick ass sprint workout with some fast times. Quads are still burning, so I didn't do any of them kick (though my swims involve a lot of kicking). Had time later for a quick core workout. The suspended core exercises on the TRX are challenging, but I worry about my shoulder if I ramp up the reps.

    Chatted with my doc about sleep some today. He concurred with QBrain's statement that sleep patterns only shift one way -- later. Even if you have a concrete reason for wanting to shift to an earlier schedule, your brain still knows that your underlying preference is for more sleep/to sleep later. He also agreed with my sense that if you are a night owl, like me, you usually won't perform at your best in a morning race. How I wish we had more afternoon meets! But at least at NE Champs, I will be on a late am-late afternoon racing schedule.

    I also sent in my registration for USAS today. Won't go to many meets, but I'm hoping there might be a couple that fit my schedule. Maybe the Jan. Open? I haven't been registered since 2009 (when I actually swam the 200 LCM backstroke).


    Flip turn flaws: http://www.swimmingscience.net/2011/...urn-flaws.html

    Interesting track article:
    http://www.grantland.com/story/_/id/...-already-alive

    Updated November 3rd, 2011 at 09:06 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Wed., Nov. 2

    by , November 2nd, 2011 at 08:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 w/paddles
    odds = free @ :50
    evens = front scull @ 1:10

    8 x 50
    odds = caterpillar drill @ 1:10
    evens = single arm fly @ 1:00

    10 x 25 shooters w/MF

    50 EZ

    Main Sets:

    5 x 100 dolphin kick w/board & MF @ 2:00
    1 = 25 fast (12)+75 EZ
    2 = 50 fast (26) + 50 EZ
    3 = 75 fast (43) + 25 EZ
    4 = 100 fast (58)
    5 = EZ

    -- Had intended to do another round, but my quads were screaming at me after yesterday's drylands. Didn't feel like doing a half ass kick set.

    Allen Stark Set:
    30 x 50 w/fins @ 1:00
    15 burst + smooth swim
    extra :30 rest after 10 & 20
    1-10 = fast doggy paddle & fast breast
    11-20 = back spin drill & free
    21-20 = flutter & dolphin kick

    100 EZ

    Total: 3800


    Yoga/stretching, 30 minutes

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

    Knew I would be sore after re-starting weights yesterday and I am.

    I liked the set Allen recommended. It's a hybrid sprint + aerobic set. He says it's the "only aerobic set he can get himself to do." Very tired after and had to force myself to stretch before picking up Lil Fort from swim practice. With Mr. Fort gone this week and the girls having swim practice at night, I haven't found a good time to go to bikram.

    Teen Fort is taking weight lifting as an elective at school this year. She's been bragging about how strong she's gotten. Even says it's helped her swimming (she's only in 2x week now before high school swimming and winter crew training start).
  20. Vids, Monday, Oct. 31

    by , October 31st, 2011 at 07:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 free drill (turtles)
    4 x 25 free DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 back drill (turtles)
    4 x 25 back DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 breast drill (alternate dolphin & whip kick)
    4x 25 breast DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 fly drill (single arm)
    4 x 25 fly DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 free w/paddles
    4 x 25 front scull w/paddles
    100 back kick, 12.5-15 UW each 25

    5 x 100 IM smooth @ 1:45

    100 EZ

    Total: 3300

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

    Opted for a recovery swim instead of yoga. Unlike Speedo, I'm still kinda tired and sore. I saw last year it took me a couple days to really boot back up.

    But on to more interesting things: videos:

    Jazz & Pete's 50 free:
    Jazz in 5 (white cap), Pete in 8 (Partially obscured by spectators even though I yelled at them. )
    http://youtu.be/V9KxHc3Seu0
    -- I am green with envy over Speedo's start.
    -- Jazzy on the other hand may need remedial start lessons like me. But he exploded after the breakout and had a very fast turn after stressing about it in warm up.
    -- I also must say that Jazz and Speedo are both looking more buff than I've ever seen them.

    My 50 back:
    Me in lane 5, uber backstroker friend Susan Williams in lane 4.
    -- She got me on the second underwater. I did flop on my back a bit on the start as Speedo noted. Not sure if I should have taken another stroke at the finish or not. Looks like I also hesitated slightly at the flags trying to gage the finish.
    -- Mr. Fort was saying that the perfect race probably only comes along "once in a millennium." (If so, I had mine at the Albatross meet.)
    http://youtu.be/D8N93MDXdaA

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

    As Q predicted, I'm more stoked about my 50 back time and broken 100 IM today. I am slightly bummed that I swam with a tear in my suit during the meet. I've only used the suit at LC Nationals, so it was pretty new. On other note: I forgot to take my thyroid medicine yesterday am in my hurry to get out the door. T3 doesn't stay in your system long, so that might have accounted for some sight fatigue.

    And there was success on the Halloween front. I managed to get red contacts in Lil Fort's eyes and she happily went off as Jane of the Volturi into the mega candy night with her withy friends.

    Updated November 1st, 2011 at 10:17 AM by The Fortress

    Categories
    Swim Workouts