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Swim Workouts

  1. Tuesday, Oct. 25

    by , October 25th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    15 x 50 w/paddles
    3 x scull/caterpillar fly/chest press fly/single arm fly/torque drill

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

    50 EZ

    14 x 25
    odds = burst (various)
    evens + glide drill

    50 EZ

    Total: 2300

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

    That's all I had in me today. Better than nothing. Didn't feel terrible in the water, just no energy at all. Getting better, but sinuses still iffy and tired.

    Up to 144 swimmers entered in the meet! And the ED Rob Butcher is entered.

    Took my Lil Fort in for her annual check up today. We both got our flu shots. They took my temp to make sure I did't have a fever (though I knew I didn't). 97.6, a clear hypo indicator. Also still getting tingling in hands, a clear neurological hypo indicator. Grr ...

    Altitude training for swimmers:
    ttp://www.swimmingworldmagazine.com/lane9/news/26058.asp
    Categories
    Swim Workouts
  2. Friday, Oct. 21

    by , October 21st, 2011 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition:

    600 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    9 x 50 w/paddles
    3 x free, back kick, scull

    50 EZ

    Speed Work:

    4 x (3 x 25 on back w/MF)
    1 = easy speed
    2 = fast burst
    3 = fast 25, went low 9s

    50 EZ

    6 x 25 burst @ 1:00
    odds = back spin drill
    evens = fast doggy paddle drill

    100 EZ

    3 x (50 AFAP + 100 EZ)
    1 = fly, low 24 (saw a flash of a 23 as I looked up)
    2 = back shooter w/MF
    -- one foot came out of MF on the turn, limped home
    3 = back shooter w/MF, low 21 with a cautious turn (had a long look at 20 as I glided in)

    50 EZ

    Total: 2650

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

    Really happy with the 50s. I think that's the fastest I've gone with the MF. And I didn't even get a good push off the wall. Tried an even higher cycle dolphin kick. Wanted to do a bit more, but ran out of time. Still got in 10 bursts, 4 fast 25s and 2 fast 50s.

    Have a busy weekend with soccer, cross country, another homecoming and Mr. Fort is in Boston. It occurred to be that he's traveled and raced more than me this year. I will keep that in mind for future negotiations.
    Categories
    Swim Workouts
  3. Wed., Oct. 19

    by , October 19th, 2011 at 06:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    9 x 50 fly drill
    3 x caterpillar, chest press, single arm

    Hypoxic/Aerobic Work:

    12 x 25 shooters w/MF
    4 x back, belly, 360

    3 x (5 x 50 double shooter w/MF @ 1:00)
    -- extra :30 after each round
    -- had some trouble with my laxto nose clip after the flip turns on some of these. Speedo must have stretched it out.

    100 EZ

    16 x 25 fly w/fins @ :35

    50 EZ

    Total: 2550


    Bikram, 90 minutes:


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

    Just did what Chowmi would call a "positioning" workout today. Getting ready for some more speed work tomorrow. Or, if I'm feeling tired in the am, I'll take an extra day off and do the speed workout on Friday. Going to eschew a lactate set this week -- too close to the SC. And I'm done with drylands. I fear boredom in the following days.

    Didn't have any serious sinus issues today on the underwater bits, though I am am definitely suffering from allergies. Last year at this time, I had a sick taper for the SC. Spring and fall just kill me.

    Had a heat nazi instructor today. She always has the heat up high. I wish I knew when she was teaching so that I could avoid her classes. I suffered miserably the last 20 minutes. I wish there were an option for slightly shorter classes as there are in other places. Surprisingly, though, did very well on the balancing postures.


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

    Swimming New from Pan Ams:

    http://www.swimmingworldmagazine.com...ords&mid=50948
    http://www.swimmingworldmagazine.com...-Fall&mid=5094
    http://www.swimmingworldmagazine.com...peal&mid=50949

    Breathing:

    http://www.swimmingscience.net/2011/...spiratory.html

    Updated October 19th, 2011 at 09:54 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Monday, Oct. 17

    by , October 17th, 2011 at 06:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm
    10 x 25 shooters
    -- Really weird. I was getting a sharp pain above my right eye when I was under on my back. Had to surface early a couple times. WTH?
    -- decided not to do planned timed UW swims

    Speed Sets:

    8 x 50 w/paddles
    odds = DPS free @ 1:00
    evens = double arm torque drill @ 1:15
    50 EZ

    3 x (50 AFAP fly w/fins + 150 EZ)
    -- went low to mid 24s
    -- fly DPS seems better

    3 x (25 AFAP free + 75 EZ)

    6 x 25 free w/parachutes & paddles

    50 EZ

    Total: 2950


    Stretching/Yoga, 40 minutes

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

    Feeling kinda tired. I can tell I'm really due for a recovery week. Was glad I could get in some fast 50s despite that. Fly feels good!

    I entered the Sprint Classic. Planned my happiness jaunt with Teen Fort. Now I have to start looking for flights to NE Champs with my United credit.

    There was some fast swimming at Pac Masters Champs and the Rowdy Gaines meet last weekend. Cool that Natalie Coughlin swam in a masters meet, even if only exhibition.
    Categories
    Swim Workouts , Yoga
  5. Sunday, Oct. 16

    by , October 16th, 2011 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles @ 1:00
    3 x free/back kick/scull

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    Main sets:

    16 x 25 shooters on back w/MF @ :30ish

    16 x 50 w/MF @ 1:00
    odds = dolphin kick w/board
    evens = breast
    50 EZ

    16 x 25 flutter kick w/board @ :30
    2 x 4 fast + 4 easy
    50 EZ

    10 x 50 @ noodler interval
    25 easy speed fly w/fins + 25 easy
    -- supposed to do 16, but got tired of waiting for noodler

    16 x 25 free w/paddles @ :30
    1 breath

    100 EZ

    Total: 4250

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

    That was my "aerobic" workout for the week. Trying to decide how much to rest before the Sprint Classic on Oct. 30. Just enough to swim a fast 50 back, but not too much. I swam next to Wally today at OakMarr. He agreed with me that a fast 100 requires a full taper. So that might not happen for my 100 back until Nationals next spring. Now I have to get busy and enter the meet. I'm going to take chowmi's advice and enter 50 back/50 fly/100 back/200 IM to keep all my options open. And the 4 25s of course!

    Updated October 16th, 2011 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  6. Power Play, Thursday, Oct. 13

    by , October 13th, 2011 at 04:55 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    8 x 25 shooters

    10 x 50 on 1:00
    -- mixed strokes and kick

    Power Sets w/Toys:

    8 x 25 drag race @ 1:00
    -- burst 6 strokes with no push off (4 free, 4 back)
    -- drag race style, floating, then go from zero. or in my case almost zero. took a tiny push off cuz slightly worried about shoulders. will try none next time.

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

    5 x 30s (while Speedo was using parachute)
    -- dive from side + power dolphin kick to 15 m + cruise back

    4 backstroke starts to 15m + cruise back

    8 x 25 power kick w/parachute & paddles
    -- 4 on back (shooter), 4 on tummy to 15 m

    100 EZ

    Total: 2570


    Stretching/Yoga/Foam Roller, 45 minutes

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

    So glad I stretched! Finally! I was pretty sore today from weights yesterday. Was not ready for lots of timed swims. Glad that Speedo was up for fun power-oriented play.

    Thinking of going away at Thanksgiving with Teen Fort. Neither of us are fans of the holiday. And I'm thinking we need a short happiness trip. Besides, Mr. Fort goes on a ski jaunt every year. So it's our turn. It may not be the best timing for NE Champs, but I don't care.


    Muscle Glycogen Synthesis:
    http://www.ncbi.nlm.nih.gov/pubmed/21986807

    Another Natalie Coughlin workout:
    http://sports.yahoo.com/elite-athlet...n?vid=26748276

    Rebecca Soni on Breast:
    http://espn.go.com/blog/olympics/pos...e-breaststroke

    Cool TRX exercise:
    [nomedia="http://www.youtube.com/watch?v=7_zwxQuVrbo"]TRX TV October: Incline Press - YouTube[/nomedia]

    Updated October 13th, 2011 at 08:28 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 08:34 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, Sept. 12

    by , October 10th, 2011 at 08:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Power & Speed Sets:

    10 x 25 breast w/paddles
    -- I like the idea, especially on the pull. The recovery is kinda weird.

    50 EZ

    20 x 25 torque drill w/paddles
    -- same thing Speedo was doing today at the same time in another pool
    -- @ :55 in http://www.floswimming.org/videos/co...tennessee-toys (also around 7:00, they're doing roughly the same thing with a med ball)

    50 EZ

    10 x 25 burst 15 + cruise @ 1:00
    -- fast doggy paddle
    -- arms burning

    50 EZ

    10 x 25 w/fins burst 15 + cruise @ 1:00
    -- dolphin kick on back using mainly hips & back

    100 EZ

    Total: 2600

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

    Forgot my equipment bag today or else I would've finished up with some parachutes. Managed to borrow fins & paddles from equipment room. Did not get out of bed until 9:46 today.

    Quad feels somewhat better today after wrapping and icing.

    Updated October 10th, 2011 at 08:31 PM by The Fortress

    Categories
    Swim Workouts
  9. Sunday Double, Oct. 9

    by , October 9th, 2011 at 08:38 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    TRX Y pull, 2 x 20
    TRX chest press, 2 x 20
    TRX tricep extension, 2 x 20
    TRX moving plank, 2 x 20
    TRX single arm row, 2 x 15 each arm
    power wheel rollouts, 2 x 15

    Ropes:
    -- Much to what I anticipate is Jazzy's dismay, I bought a power training rope similar to the one in the Coughlin video. Fooled around with it today, and really liked it. Seems good for explosiveness/strengthening for the arms and shoulders.

    double waves:
    2 x 15, 2 x 25
    alternating waves:
    2 x 25, 4 x 50, 1 x 75

    15 minutes stretching


    Swim/SCY/Solo:
    (team practice was cancelled)

    -- Ventured to Oak Marr for a swim. Usually, it's just packed on weekends at the public pools. But with the bulkhead removed, there were more lanes than usual. I was joined mid-way by an Aussie "endurance" swimmer with a USMS cap.

    Warm up:

    600 various
    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    Main Sets:

    4 x 50 fly @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 back w/turtles @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 breast drill @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30

    100 EZ

    Total: 3550

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

    Whew, tired after that! My quad is still bothering me. I stuck with upper body work for drylands, but could still feel it in the pool. I don't think I've done a workout with no kicking in ... well, maybe never. I've been icing when I've been home (not much). Just put some sensi-wrap around it.

    I am really in terrible aerobic condition. I blame it on no long course + becoming even more extreme about doing only anaerobic/race pace work in practice.

    No school tomorrow. Get to sleep in.
  10. Oct. 6-7

    by , October 7th, 2011 at 03:55 PM (The FAF AFAP Digest)
    Thursday:

    Bikram, 90 minutes

    Wow, much easier to get through a bikram class when it's the first or only workout of the day!

    I had intended to go to my team practice at night. But after it took me 45 minutes just to drive 3 miles to Lil Fort's cross country practice and get home, I couldn't face an hour+ drive in traffic to Fairfax. And it was probably for the best anyway as the rest enabled me to have a kick ass sprint practice at Mason today.


    Friday:

    Swim/SCY/Solo @ Mason:

    -- no blocks or backstroke flags, but it was refreshingly cool
    -- immediately deleted all fast backstroke from my workout

    Warm up:

    600 various

    8 x 25 shooter on back

    Transition Sets:

    9 x 50 @ 1:00
    3 x free/single arm fly/backstroke kick

    4-5 dives from side with clean entries
    -- left quad started protesting, so I desisted

    4 x 25 burst to 15 m + cruise

    50 EZ

    Sprint Sets:

    5 x (50 fly w/fins AFAP + 150 EZ)
    -- Went mid 24s on 4, high 24 on one
    -- Really happy with these; 2 seconds faster than a month ago
    -- Was wondering if my new fins might have given me an extra speed assist since they're very stiff. But whatever assist they gave me was likely wiped out on the turn as I had difficulty getting a good push off.
    -- I also didn't breath on the first length, which is a slight time saver. May try to do a 1 breath 50 fly at the Sprint Classic.

    1 x 25 AFAP free + 75 easy
    -- Ouch! Flutter kicking hurt the quad too much, probably because I don't engage the core as much as for dolphin kick

    1 x 100 broken 100 fly w/fins fast
    -- long and strong
    -- :15 rest each 25
    -- went :47 (out in 11)
    -- stroke felt awesome

    200 EZ

    Total: 2850

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

    Very glad to end the week with a kick ass workout. May try to get another speed session in Sunday. I'm due for another dryland workout today. I may hit the TRX while Lil Fort is at soccer practice, and will edit blog. My left quad has not improved over the course of the week, so I think I'm going to have to lay off lower body exercises for awhile. The timing is not ideal, but no other option I fear. Probably need to start icing, etc.
    Categories
    Swim Workouts , Yoga
  11. Wed., Oct. 5

    by , October 5th, 2011 at 08:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters on back w/MF

    Main Sets:

    3 x (3 x 50)
    1 = free w/paddles
    2 = torque drill w/paddles
    3 = burst free + cruise

    5 x 30s
    dive from side + dolphin kick @ 100 pace to 15 & cruise back
    (11 kicks)

    5 x (100 broken fly w/fins + 50 EZ)
    -- broken at 25 for :10
    -- just cruised

    8 x 50 backstroke w/fins @ :45

    50 EZ

    8 x 25 w/paddles and parachute

    50 EZ

    Total: 2900

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

    Had nuthin today, and I knew it right away. I guess I'm still tired from that lactate set and yesterday's workouts. Had planned on a speed workout, but bagged it. Also have some slight strain in my left quad that prevented me from kicking fast. This is about as close as I get to "phone-ing it in." But I tried to do a few useful things. In retrospect, I should just have gone to yoga today. I considered it tonight, but decided a second workout may not be too bright. I'm planning on both yoga and my team practice tomorrow.

    Updated October 6th, 2011 at 04:15 PM by The Fortress

    Categories
    Swim Workouts
  12. Tuesday, Oct. 4

    by , October 4th, 2011 at 08:24 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 20
    leg extension, 80 x 5 x 10
    assisted dips (20 lb assist), 15, 13, 14, 12
    back extensions w/plate, 25 x 3 x 15
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10

    stretching & foam roller, 20 minutes

    -- Think I did something else, but can't remember ... Making good progress on the 20 rep hi rows -- up 20 pounds since I re-started drylands. And doing more dips. I'm generally so much stronger at pulling than pushing that these were hard for me at first. Shoulders are tired tonight.


    Swim/SCY/Solo:

    Just did a recovery swim after yesterday's brutal set. Quads still burning from that. Planning a speed workout for tomorrow.

    Warm up:

    600 various

    Sets:

    20 x 50 drills
    5 of each stroke:
    chest press fly
    backstroke with turtles
    russian breast
    free w/paddles

    7-8 starts from side working on clean entries

    4 x 150 w/paddles
    50 scull + 50 back kick + 50 free

    50 EZ

    Total: 2250

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

    So after NHS induction last night, Teen Fort was whisked away and asked to another Homecoming dance. (She went with a friend to her own school's homecoming and guy #2 has been in hot pursuit for awhile.) See pic below. What I'm wondering is (1) why kids now seem to have such elaborate rituals for asking people to dances (candles?), and (2) isn't it per se unreasonable for me to have to go homecoming dress shopping again?

    And I'm mulling over my entries for the Sprint Classic: https://www.clubassistant.com/club/m...1463&smid=3308. My main goal this meet is to break the NR in the 50 back, which is 28.7. I'm inclined to swim the 50 back and 50 fly and the 4 25s (same line up as last year). This year The Battle of the True Drop Dead Sprinters is going to be scored by aggregate time. I had been planning on the 100 back a couple months ago instead of the 50 fly, but don't feel I'm ready to bust out a great one yet without more training and a real taper. But I may sign up for the 100 back in case I need a do-over in the 50 back or if I feel great and want to give it a whirl.

    Updated October 4th, 2011 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  13. LT Death Set, Monday, Oct. 3

    by , October 3rd, 2011 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    9 x 50 fly drills (3x caterpillar, chest press, single arm)
    8 x 25 shooters
    5 x 50 torque drills
    4 x burst 25s dolphin kick
    100 EZ

    LT Death Set:

    8 x 100 fast: 4 @ 2:15, 4 @ 2:30
    -- did backstroke kick with fins
    -- went: 55 high, 57 high, 58, 58, 58, 58, 57 high, 55 high*

    * Got a couple minutes extra rest before the last one b/c of , so went much faster.

    -- I decided to bump up the interval slightly so I could simulate the length underwater of a 100 back. Generally, the SDK count per 25 was 12-10-9/10-8/10. I can't stay under as long on a 2:00 interval.
    -- The interval was largely irrelevant anyway as my legs were burning after the second one, quads being somewhat sore after yesterday's sprints in the yard. After 4 of them, I used only my hips/lower back on the underwater portion and saved the legs for the above water kicking.
    -- Definitely started off too fast. But it seems wrong to hold back too much on this kind of set.
    -- It was horribly painful.

    By comparison, this is what I did a year ago with Pete:

    8 x 100 @ 2:00, best average
    Went: 58, 57, 57, 57, 58, 58, 59, 58
    SDK count per 25 was 10-12, 7, 6, 4-5.

    -- I'm sure swimming that set with Pete helped push me more than doing it solo. Started off more sensibly on that set as well. But with a bit more rest, I was under longer today.

    300 EZ

    Total: 2800

    sit in hottub

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



    I really need to stretch after that effort. Or at least hit the foam roller. Not too much time tonight as I must feed hungry people and rush off to Teen Fort's NHS induction.

    Updated October 4th, 2011 at 08:29 PM by The Fortress

    Categories
    Swim Workouts
  14. Frustration, Friday, Sept. 30

    by , September 30th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters
    4 x burst 25s
    50 easy

    Main Sets:

    16-17 x 30-50
    -- dive from blocks
    -- work on 50 & 100 kick count to 15 +breakouts

    100 EZ

    4 x (25 AFAP back shooter w/fins + 50 EZ)
    -- went 9s
    -- can't really go much faster than this as I have to decelerate not to smash into the wall

    2 more starts
    -- 5 minute fight with lifeguard who insists masters can't use the blocks during a designated masters swim

    8 x 25 easy speed fly w/fins

    -- ran out of time

    Total: 2350


    Massage, 75 minutes

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

    I was running very late today and didn't make it to the pool on time to do any sort of real workout. So I mostly worked on starts. I continued using the Race Club style start. I started off very well and then had consistency problems, always ending up at different depths, etc. On one, for example, I got great distance off the blocks, but was too deep and 12 kicks put me at about 17 meters. Sigh. A few I completely botched by not getting my hands together in time and twisting in the water. If I did that in a race, I'd have to bail. The block I was using was very loose, and that probably didn't help any.

    I'm not sure if it's worth the effort to keep with this start? But my other starts have always been great reaction time + very mediocre entry and distance off block. In contrast, in a couple starts today, I just nailed it and got much more distance off the blocks -- so much so that it might effect my kick count. So I am inclined to persist.

    However, the other problem is that one of the lifeguards asserted that her boss said we couldn't do starts off the blocks on Fridays. There are no cones on the blocks or anything. I guess they watched me do a sh*tload of them before unleashing that bomb?! If they stick to this policy, I won't have much opportunity to do any starts. The whole start thing is just beyond frustrating for me as it's the #1 thing I need to fix to go faster. For years, I've just been faking instead of nailing starts and in some instances, it's cost me major time or a win (like my 50 free at Nationals this summer).

    Can you tell I am frustrated? One day I may just have to pack myself off to The Race Club. Right now, I just feel like I can't fix this without a coach. The odd thing is that I never remember having any trouble with starts as an age grouper.

    I am also extremely frustrated that the regatta I wanted to attend this fall to watch Fort Son (Princeton Chase) is the same day as the Sprint Classic -- Oct. 30. I'm not sure any others are driveable.

    In other news, I gave my new fins a spin. Wow, they are much stiffer than my old ones that finally gave out. Hard to do flip turns when they're that stiff. I also tried fin socks the other day with my MF. Dislike -- I did not feel at one with my MF even though it stayed on better.

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

    Drylands --

    Saw this Natalie Coughlin vid with excerpts on drylands she uses in training: http://sports.yahoo.com/elite-athlet...n?vid=26748272. Jazz would hate it. The ropes especially intrigued me, and are an upper body plyo that I could do in the racquetball courts. No surprise that it's all about power!

    Updated October 1st, 2011 at 10:41 AM by The Fortress

    Categories
    Swim Workouts
  15. Wed., Sept. 28

    by , September 28th, 2011 at 07:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    6 x 25 shooters
    4 x 25 scull
    4 x 25 burst + cruise

    Main Sets:

    6 x broken 100s + 150 EZ @ 5:00
    -- @ 100 race pace
    -- broken at 25s for :15

    1-3 backstroke, no fins
    -- went 1:05s on all three
    -- 16, 16, 16, 17 on the 25s
    -- 14, 13, 13, 12 kicks off walls

    4-6 fly w/fins
    -- went :56 (too cautious), 52, high 51
    -- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
    -- fly felt strong and smooth after weeks of feeling like crap

    -- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

    4 x 25 free w/parachute & paddles

    100 EZ

    Total: 2950


    Bikram, 90 minutes

    A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.

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

    I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.
    Categories
    Swim Workouts , Yoga
  16. Tuesday, Sept. 27

    by , September 27th, 2011 at 06:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm

    Hypoxic/MF Sets:

    25 x 20 shooters w/MF
    5 each -- back/belly/left side/right side/360 twirling

    8 x 50 breast w/MF @ 1:15
    -- long pullouts

    3 x 100 shooters w/MF @ 2:30
    -- only breathe between flags and wall with quick flip
    -- hard!

    6 x 50 shooters w/MF @ 1:30
    -- 1 quick breath at turn

    100 EZ

    20 x 25 1 breath free w/paddles @ 15 RI

    100 EZ

    Total: 3150

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

    Was sore from yesterday's weights, so did a hypoxic/kick/recovery type workout today. I am hoping I will have the willpower to stretch later. I'm normally fairly disciplined, but I hate stretching even though I know it's good for me. I"m better with the foam roller and the stick. Planning to nick a chowmi set tomorrow.

    Here's a couple interesting articles from Swimming Science:

    resisted swimming: http://www.swimmingscience.net/2011/...-swimming.html. For me, it's worth it to increase force output because I already have a high stroke rate.

    ankle flexibility: http://www.swimmingscience.net/2011/...g-part-ii.html

    efficacy of PRP: http://sportsmedresearch.blogspot.co...-injuries.html

    Many other articles, some about drylands, on their FB site.

    Updated September 27th, 2011 at 08:55 PM by The Fortress

    Categories
    Swim Workouts
  17. Sept. 25-26

    by , September 26th, 2011 at 04:16 PM (The FAF AFAP Digest)
    Sunday:

    Bikram, 90 minutes

    In case someone missed PWB's comment ... Here is a vid explaining why Texas women use bikram in their training: http://www.texassports.com/allaccess/?media=265349

    Swim: 30 minutes slow


    Monday:

    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 20
    skull crushers, 40 x 3 x 15
    assisted dips (20 lb assist), 1 x 10, 2 x 8
    Cavic horizontal fly raise, 3 x 30
    abductor machine, 120 x 3 x 10
    explosive leg press, 270 x 2 x 10, 290 x 1 x 10
    lower back machine, 120 x 2 x 15
    box jumps, 10
    knee tuck jumps 2 x 10
    standing jumps from track start position, 10
    med ball slams, 5 minutes


    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters

    Speed Sets:

    4 x 50 done as:
    -- standing broad jump from side of pool to bottom, squat jump off bottom dolphin kicking hard, fast eggbeater kick to mid-pool and then cruise to wall. when hit the wall, 10 second AFAP flutter kick, then right into backstroke start and fast dolphin kicks to 15 m, then cruise in.
    -- very hard

    100 EZ

    Pyramid 50 frees @ 2:00
    AFAP breakout & 3, 5, 7, 9, 11, 9, 7, 5, 3 fast strokes + cruise

    100 EZ

    8 x 25 w/fins & parachute
    -- burst dolphin kick to 15 m and cruise

    100 EZ

    Total: 2300

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

    Feeling pretty tired after today's effort, which was just about power and top speed. Forgot to bring something to munch on in car between workouts. Felt it some in the pool.

    Had a trying weekend. Teenage daughters are a huge pita.
  18. Block Bliss, Friday, Sept. 23

    by , September 23rd, 2011 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    -- The blocks were in at Mason, , so I threw out my planned workout and did fast race pace swims off the blocks. I was so anxious that I had to force myself to warm up first!

    Warm up:

    600 various
    4 x 50 single arm fly
    8 x 25 shooters w/fins
    4 x 50 burst 15 + cruise (2 free, 2 dolphin)
    50 EZ

    Speed Work:

    6 x 25 fly off the blocks @ 100 pace + 25 cruise back
    -- working on # kicks to the 15 & breakouts
    -- 11-12 kicks is safest for 100 pace depending on depth of start
    -- took my time on these

    100 EZ

    2 x 25 AFAP backstroke from blocks
    -- high 13, 14
    -- cramped on 2nd one
    -- 25 EZ after each and float around
    -- not as fond of backstroke starts in practice b/c my feet are in a different position than at meets (toes above gutter so I don't slip)

    100 EZ

    2 x 50 fast from blocks + 200 EZ
    -- did fly-back
    -- went mid-high 29 on first one @ 100 IM pace
    -- second one Coach Cheryl (who was working out in the next lane) joined me. I went low 29 and she went high 29. Though she rarely competes, she is very speedy.

    3 x 50 off blocks
    -- breaststroke start + cruise back
    -- legs tired, so decided to stop starts

    50 EZ

    8 x 25 free w/paddles & parachute
    -- Coach Cheryl also tried the parachute and like it b/c it forced her to sprint to avoid sinking.

    100 EZ

    Total: 2850

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

    No, I did not use fins from the block! Though I have seen USAS teams do this. I was pretty happy with my efforts. As I recall, I took my last 100 IM out in 28.7, so this was a good practice time with a regular suit. I may drag out my B70 and use that off the blocks next week. From now on, everything on Friday is off the blocks + mega rest. So psyched!

    I did all my starts today "race club style," i.e., like the one adopted successfully by Water Rat at Auburn. To my surprise, despite the slingshot, I was getting through the hole very well until the end. I'm just not sure if the arms swooping from the side thing makes me slower off the blocks. Will try my usual start next week to compare.

    I'm liking my schedule the last two weeks:
    M = speed + weights
    T = aerobic + hypoxic
    W = lactate
    Th = weights
    F = speed
    -- The only flaw was not getting yoga in so far.
    I want to get one team practice and one bikram session in this weekend.

    My only slight peeve of the day was that after getting an amazing unprecedented night's sleep on Wed., I slept not a wink last night. Just tossed and turned. No idea what happened there.
    Categories
    Swim Workouts
  19. Wed. Sept. 21

    by , September 21st, 2011 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800

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

    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
    Categories
    Swim Workouts
  20. Tuesday, Sept. 20

    by , September 20th, 2011 at 06:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    8 x 25 shooters w/MF

    My Version of a 100 Fly Set:

    15 x 100, done as:

    5 x 100 broken shooters w/MF
    -- all UW
    -- broken 10 seconds at each 25
    -- 3 @ 2:30, 2 @ 3:00
    -- not easy

    200 EZ

    5 x (100 broken fly w/fins + 100 EZ)
    -- only 6 SDK off walls
    -- broken 10 seconds each 25
    -- easy speed fly a bit slower than 100 pace
    -- no interval, that wasn't the point
    -- baby steps

    200 EZ

    5 x 100 free w/paddles @ 1:30

    200 EZ

    Total: 3700


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

    Was tired after yesterday's double, but not flattened. Felt good enough to get in some yards geared toward my 100 fly. Considered going to bikram late tonight, but I think I might be "overdoing," so just stretched instead.

    I was very lucky to dodge a lanemate today since I swam during lunch hour. I think the MF discouraged some. One women had the gall to try to ask me about it on one of my precious 10 second breaks. Do they not see I am breathing hard and looking at the clock? I completely ignored her, really had no other choice.

    It has been so long since I last did a real aerobic set (I usually get them in LCM over the summer), that I'm wondering if I have lost my ability to do one ... Though my heart rate was up on everything today. :-)

    Updated September 20th, 2011 at 09:09 PM by The Fortress

    Categories
    Swim Workouts , Yoga