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Swim Workouts

  1. Drylands + Swim, Wed., Nov. 17

    by , November 17th, 2010 at 11:39 PM (The FAF AFAP Digest)
    Drylands, 45 minutes:

    windshield wipers, 25
    back extensions with plate, 25
    seated ab crunches on total ab machine, 120 x 1 x 25, 130 x 1 x 20
    single arm press on free motion double cable machine, 30 x 2 x 10, 35 x 2 x 10
    hip/leg adductor, 120 x 1 x 10, 130 x 1 x 8
    5/5/5 squats warm up (5 regular squats, 5 fast squats, 5 squat jumps)
    5/5/5 squats w/45 lb bar x 2 (not so easy)
    Icarian chest supported pull, 125 x 2 x 10
    box jumps, 10
    altitude drops, 10
    med ball slams, 10 (I realize these might have been hurting my thumb and tried to center the ball more with my palm and fingers.)

    RC work


    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (8 x 50), 30 seconds between sets of 8, done as:

    8 x 50 double shooter on back w/fins @ 1:00

    8 x 50 back, no fins @ :55

    8 x 50 double shooter on belly w/fins @ 1:00

    8 x 50 backstroke kick, no fins @ :55

    50 EZ

    10 x 100
    odds = dolphin kick w/board & fins @ 1:30
    evens = single arm fly @ 1:45

    200 EZ

    Total: 3550

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

    Commentary:

    Drylands = 1 push, 1 pull, couple legs, couple abs and plyos.

    Swim = an "endurance" workout for me, with hypoxic and aerobic work. And a lot of dolphin kicking ...

    Rest of the day crazy. Tomorrow busy too. I can only make it for sprints with Speedo on Friday. Might go to yoga tomorrow; haven't decided. Looking ahead, I will have to take Saturday as my rest day due to an all day soccer tournament.
  2. Tuesday, Nov. 16

    by , November 16th, 2010 at 08:48 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    1000 various

    3 backstroke starts

    Transition:

    8 x 25
    odds = overkick free
    evens = burst SDK + cruise

    12 x 25 @ :40
    various -- swim, kick, easy speed, build

    50 EZ

    Main Set:

    Pete manned up and did broken 200s. I opted for 3 x broken 100s w/fins (back, back, fly), and went with him on the 1st and 3rd 50s. I tried do go 95% on the first 50 and 100% on the second after resting for 35-40 seconds.

    Went:

    50 back (24, very cruisey and seemingly not too hard) + 50 back (high 24)

    150 EZ

    50 back (high 23) + 50 back (25)

    150 EZ

    50 fly (high 23) + 50 fly (25)

    150 EZ

    My fly SDKs feel better and faster after really concentrating on keeping my upper body still.


    Total: 2300


    Stretching/Yoga 30 minutes

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

    Commentary:

    My energy level & cold were much better today, but I still felt pretty dead after that set. Hoping to get to the gym and do a short aerobic swim tomorrow.

    I wish GBM would post an athlete list, so that I could see whether my NE Champs entry was received. Having had an entry lost in the mail before, I'm kind of paranoid.

    Still trying to decide whether to swim anything at the Last Minute Meet on Dec. 5. The event order is below, but the 100 IM is just not very appealing for some reason.

    Events:
    200 IM
    50 Fly
    200 Back
    100 Free
    50 Back
    200 Fly
    100 Breast
    400 Free
    * Break *
    100 IM
    50 Free
    200 Breast
    100 Fly
    50 Breast
    200 Free
    100 Back
    400 IM

    Mini Fort hit me with another classic line today. I asked her to fold the laundry and she replied rather histrionically, "I'm not your Cinderella." Jimslie thinks we should get William Shatner to play her in the new sitcom "Sh*t My Daughter Says.

    Updated November 16th, 2010 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  3. Monday, Nov. 15

    by , November 15th, 2010 at 07:25 PM (The FAF AFAP Digest)
    Drylands:

    TRX body rows, 15
    TRX single leg squats, 15 each leg
    TRX single leg squat + hop, 10 each leg
    flutter kicks on bosu, 100
    windshield wipers, 25
    reverse scoops, 15 w/20 lb DB
    RC exercises

    Swim/SCM/Solo:

    30 minute slow continue swim-kick-drill

    steam room, 10 minutes

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

    Commentary:

    I seem to have contracted Mini Fort's cold crud. I took yesterday off. And I was really due for an off day anyway, so that was fine. And I just did a short recovery workout today. My foot is still swollen also. I'm hoping that gets significantly better in the next couple days so I can keep hitting the drylands hard before I start tapering. And I seemed to have strained my left thumb somehow. Dunno how.

    The final results from B2B are in. My tri relay team definitely doesn't need me, as they finished first place in the coed relays. http://www.setupevents.com/files/FullRelays.htm. Mr. Fort's actual bike split was 4:59:05. He was psyched to break 5 hours on his first iron distance (and only his third race), especially after missing some rides because he was in trial forever. Interestingly, the first swimmer out of the water was a 17 year old girl who dusted all the pro men.

    Entry forms for the Last Minute meet are out. (Love how it's the Last Minute meet instead of the Last Chance meet.) Have to decide if I want to cruise in to get a 100 IM time this year. I haven't swum the 100 IM since last December.

    https://www.clubassistant.com/club/m...1403&smid=2761

    Hope I feel better when I wake up tomorrow so I can suffer with Speedo tomorrow.

    Updated November 15th, 2010 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Saturday, Nov. 13

    by , November 13th, 2010 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I actually swam with Mini Fort, but she has a sore throat/cold and is on her death bed, , so we did different workouts. We also had to go on the early side because of her social life, which meant classes and shallow lanes. She laughs at my hatred of shallow lanes, but I don't like hitting the bottom. She said, "Well, you have to sometimes swim meets in shallow pools." I replied, "Actually, no I don't."

    Warm up:

    700 various

    Transition:

    8 x 50 hypoxic backstroke kick w/fins @ 1:00
    breathe only at turn

    5 x (4 x 25)
    easy speed fly
    scull
    fast breast pull
    EZ

    50 EZ

    Mini Lactate Set:

    8 x 50 backstroke kick w/fins @ 1:00, hold best average
    Went 25, 26, 26, 26, 26, 27, 27, 25

    Oddly, it hurt more to kick without fins than with, so I used fins. (I couldn't do flutter or breast kick much at all.)

    100 EZ

    Speed Work:

    8 x 50
    odds fast breast @ 1:00 (31, 31, 30, 30)
    evens EZ @ 1:15

    100 EZ

    8 x 25
    odds = fast
    evens = EZ

    100 EZ

    Total: 3650/925 fast

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

    Commentary:

    Shoulders are a little sore from yesterday, especially the right one. Note to self: keep paddles sets under 1,000. (I wonder if all this left side breathing is bothering the right side?) Pretty tired after that effort. And that was the first mini suffering set I've done in awhile.

    I've seen Cage Fighter quite a few times lately at SpringHill. He is swimming with the FISH and looking very fit and scary.

    B2B Iron Tri Relay:

    I've gotten the initial report on B2B. Not sure how the team placed overall yet, but the final time was 9:33, which would have been the second fastest relay last year (second to a male relay). But there are more many relays this year.

    I heard the swim conditions were kinda harsh. 39 degrees at the start, no current, a head wind the whole way and a 1/4 mile run at the end. (Whoa, glad I dodged that bullet.) Our swimmer, Kona ironman Dot Martin, 50, went approx 1:11. On the whole, the swim times were fairly slow, with only a few male Pros coming in under one hour. Repeat swimmers said they were approx 15 minutes slower than prior years with the jet booster current. Though apparently for the half iron race two hours later, the tide had turned and the booster was back.

    Swim results:

    http://www.setupevents.com/index.cfm...esults&id=2171

    Swim and bike results so far: http://www.setupevents.com/index.cfm...esults&id=2175.

    Mr. Fort had a very strong bike leg @ 4:59, , despite taking a couple minute break. He said it was very windy. Our runner took off when the temps had climbed to the high 70s, not ideal, but came in at 3:16 with no serious cramping issues. I think everyone was happy. Wish I was at the beach to celebrate with them!


    Garrett Weber-Gale on Swimming & Sleep:

    http://www.swimnetwork.com/news/swim...-sleeping.aspx.

    Personally, my power down time is greater than 20-45 minutes.

    Updated November 14th, 2010 at 05:33 PM by The Fortress

    Categories
    Swim Workouts
  5. Friday, Nov. 12

    by , November 12th, 2010 at 04:04 PM (The FAF AFAP Digest)
    Still hobbling, so had to adjust dryland and pool workouts accordingly. My gym pool finally re-opened today and I went there right after some quick drylands. It was a brisk 78 degrees instead of the usual 85. 78 is better than 85, but I was cold by the end and didn't do quite as much as I initially intended.

    Drylands:

    dead bugs on bosu, 25
    good morning darlings on bosu, 2 x 25
    flutter kicks on bosu, 100
    windshield wipers, 25
    med ball slams, 10
    twisting med ball slams, 10
    snatch windmill, 20 x 2 x 8
    bicep curl negatives, 40 x 2 x 8
    skull crushers, 50 x 2 x 10
    standing ab crunches, 100 x 2 x 10

    RC work


    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    5 x 100 free w/paddles @ 1:45

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x (3 x 25) + 25 EZ
    fast (underwater free recovery or windmill backstroke), EZ, hip shooter (didn't use legs and feet)

    50 EZ

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x 100 free w/paddles @ 1:45

    50 dolphin dive

    Total: 2600 meters

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

    Commentary:

    Not a terrible effort I guess, considering I couldn't do much with my foot still swollen and throbbing.

    I briefly compared my tapers from NE Champs and Atlanta. Not surprisingly, I was doing more yardage than I currently have been before my NE Champs taper last year. And I seemed to rest more for Atlanta, especially the last week. In fact, I seem to resting more and more before big meets. Longer tapers seem to work for me, even though they drive me crazy by the end. Still planning on easing off some the week of Thanksgiving (especially the legs) and then begin to taper in earnest on Dec. 1. Will probably do just a meet warm up from Dec. 6 on.
  6. Tuesday, Nov. 10

    by , November 10th, 2010 at 09:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    2 x (5 x 25) shooters
    back, belly, left side, right side, twirling

    8 x 25
    odds = build
    evens = EZ

    50 EZ

    Main Set:

    4 x 75 backstroke kick @ 1:30 @ 80%
    100 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went 43s
    100 EZ
    1 x 75 overkick fast free, broken at 25s w/10 seconds rest
    125 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went low 43s
    100 EZ
    4 x 75 aerobic back kick w/fins @ 1:00
    (too tired to go fast)

    Tried to focus on strong SDKs. In fly, unlike back, I've been wiggling a bit from the waist up in the streamline and lifting my head. Need to keep it tight and narrow. Much zippier that way.

    100 EZ

    Total: 2750

    Again, had to zip in and out to go to ART.


    ART, 30 minutes:

    Got a shoulder/hip/hammies tune up. Had my usual interesting convo with my chiro. He has post doctural training in functional medicine and nutrition. He was surprised by the sub-clinical nature of the vitamin deficiencies and DHEA deficiency. He (only somewhat jokingly) said I had the DHEA (http://www.mayoclinic.com/health/dhea/NS_patient-dhea) & RBC Magnesium levels of a dead person or someone with a serious illness.

    He also opined that perhaps I was not as consciously self selecting the sprint events as I thought. He thought it was possible that I simply don't have the vitamin or glycogen stores to train for endurance or compete in real endurance events whereas those problems don't manifest as much in sprint training/events. Food for thought. I have had difficulty lately even contemplating, much less doing, any short rest sets. Even sprinting a 100 seems daunting. So I'm looking forward to some serious performance enhancing as I get these vitamin and hormone levels back to normal!

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

    Commentary:

    Meant to go to the gym with Mini tonight. But I had to drop her off and take our kitty to the vet. She was spayed 2 weeks ago and decided to start picking at her stitches. Antibiotics and the cone of shame for her.

    Will hit the gym tomorrow before going to PRP.

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

    Categories
    Swim Workouts , ART
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  7. Aerobic Swim, Monday, Nov. 8

    by , November 8th, 2010 at 08:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:
    (structure swiped from Speedo)

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

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

    100 W/D

    Total: 3000

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

    Commentary:

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

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

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

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

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

    Updated November 8th, 2010 at 08:52 PM by The Fortress

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

    by , November 7th, 2010 at 07:15 PM (The FAF AFAP Digest)
    Saturday:

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

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


    Sunday:

    Swim/SCY w/Mini Fort:

    Warm up:

    700 various

    Main Sets:
    (Mini did different sets here)

    10 x 50 backstroke kick @ 1:00

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

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

    50 EZ

    Speed Sets:

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

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

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

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

    100 EZ

    Total: 2900


    Drylands:

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

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

    RC work

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

    Mini refused to stretch with me again.

    Spent 10 minutes in the steamroom though making her wait.

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

    Commentary:

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

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

    NE Champs:

    Going to enter tomorrow:

    Saturday:

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

    Sunday:

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

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

    Updated November 7th, 2010 at 08:33 PM by The Fortress

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

    by , November 4th, 2010 at 06:02 PM (The FAF AFAP Digest)
    Swim with Jazz & Speedo @ Oak Marr:

    Warm up:

    600 various
    arrived a bit late

    Main Sets:

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

    50 EZ

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

    50 EZ

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

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

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

    200 EZ

    Total: 1950

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

    Commentary:

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

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

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

    Another article confirming Janet Evans comeback:

    http://www.swimmingworldmagazine.com/

    Updated November 4th, 2010 at 09:18 PM by The Fortress

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

    by , November 3rd, 2010 at 09:05 PM (The FAF AFAP Digest)
    I had grandiose notions of reprising the 8 x 100 @ 2:00 LT Death Set from Sept. 30 today. Yesterday, the water was a blissfully cool 80 degrees. Today, the water was, supposedly, 84 degrees. It felt hotter. I was just not up to doing that set in these conditions (possibly at Mason on Friday). Instead, I did the following, which was a pretty fun workout:

    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition 25s:

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

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

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

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

    50 EZ

    Speed Set:

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

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

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

    50 EZ

    Aerobic Kick Set:

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

    100 EZ

    Total: 3150


    Gym:

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

    15 minutes of RC work

    30 minutes of stretching and yoga

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

    Commentary:

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

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

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

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

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

    Updated November 3rd, 2010 at 10:51 PM by The Fortress

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

    by , November 2nd, 2010 at 09:32 PM (The FAF AFAP Digest)
    Made it to the gym and pool with Mini Fort today.

    Drylands:

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

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

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

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


    Swim/SCY/Solo:

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

    Warm up:

    700 various

    Hypoxic Sets:

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

    50 EZ

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

    50 EZ

    Mini Speed Set:

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

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

    100 EZ

    Total: 2300

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

    Commentary:

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

    Updated November 3rd, 2010 at 11:29 AM by The Fortress

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

    by , November 1st, 2010 at 04:37 PM (The FAF AFAP Digest)
    Swim w/Mini Fort:

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

    Warm up:

    700 various

    Transition:

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

    50 EZ

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

    50 EZ

    2 x 10 second AFAP vertical dolphin kick + 50 EZ

    Speed Set:

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

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

    Recovery Aerobic:

    5 x 100 free w/paddles @ 1:45

    100 EZ

    Total: 2750

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

    Commentary:

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

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

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

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

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

    http://www.myathletegps.com/

    Updated November 1st, 2010 at 10:01 PM by The Fortress

    Categories
    Swim Workouts
  13. Friday, Oct. 1

    by , October 29th, 2010 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition/Speedplay:

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

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

    50 EZ

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

    50 EZ

    Aerobic Kick Mountain:

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

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

    100 EZ

    Total: 2850 (1800 kicking)


    Drylands, 45 minutes:

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

    20 minutes of stretching and yoga

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

    Commentary:

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

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

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

    Had a disgustingly healthy last couple days of eating.

    Updated October 29th, 2010 at 09:00 PM by The Fortress

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

    by , October 28th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Swim w/Jazz @ OakMarr:

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

    Warm up:

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

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

    Main Sets:

    Pyramid CNS Stimulation 50s:

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

    25 EZ

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

    50 EZ

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

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

    75 EZ

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

    Total: 2400 + mega chatting


    Yoga, 30 minutes:

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


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

    Commentary:

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

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

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

    Updated October 28th, 2010 at 08:59 PM by The Fortress

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

    by , October 26th, 2010 at 05:22 PM (The FAF AFAP Digest)
    Drylands:

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


    Yoga:

    yoga and stretching for 25 minutes


    Swim/SCY/Solo:

    Just did a basic aerobic workout:

    Warm up:

    750 various

    Main Sets:

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

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

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

    100 EZ

    Total: 2850

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


    Commentary:

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

    Article on P90X:

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

    Updated October 26th, 2010 at 07:43 PM by The Fortress

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

    by , October 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    900 various

    Transition:

    10 x 25 shooters w/fins

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

    50 EZ

    Speed Work:

    4 x (25 AFAP + 75 EZ)

    200 EZ

    Total: 2200

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

    Commentary:

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

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

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

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

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

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

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

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

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

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

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

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

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

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

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

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

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

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

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

    Here's a fun set a friend sent me:

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

    Updated October 21st, 2010 at 05:24 PM by The Fortress

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

    by , October 19th, 2010 at 09:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 25 free w/over kick

    Transition:

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

    10 squat jumps off bottom

    Speed Set:

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

    100 EZ

    Total: 2400

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

    Commentary:

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

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

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

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

    by , October 17th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY w/Mini @ Oak Marr:

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

    Warm up:

    700 various

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

    Transition:

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

    10 x 25 free w/over kick, no fins

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

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

    50 EZ

    Speed Work:

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

    100 EZ

    1 x 50 SDK AFAP (went :22 high)

    150 EZ

    Total: 2500

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

    Commentary:

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

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

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