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Swim Workouts

  1. Lil Mermaid, Tuesday, Jan. 12

    by , January 12th, 2010 at 05:08 PM (The FAF AFAP Digest)
    Still feeling pooped out today, so I did another recovery/drill workout, the structure of which I stole and modified from a recent Tall Paul workout.

    Swim/SCY/Solo:

    Warm up:

    600 variety
    200 fly drills

    Main Set #1:

    4 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    4 x 100 kick w/MF @ 1:45, focus on streamlining

    Main Set #2:

    6 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    6 x 100 @ 2:00 done as 50 chest press fly + 50 PLD breast
    50 EZ

    Main Set #3:

    8 x 25 shooters, no fins, @ :45
    1 x 200 back, negative split, smooth
    8 x 50 @ 1:00, done as 25 easy speed fly + 25 EZ DAB

    100 EZ

    Total: 3200

    Drylands:

    30-40 minutes of RC and stretching while watching American Idol with the girls.



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

    Ack. I am ridiculously tired after a workout where I did nothing fast ... I guess on my typical 4 weeks on, 1 week recovery schedule, I may have to do most of this week as recovery. Not sure if it's the training, or the reduced sleep compared to the holidays or the involuntary low carb diet. Probably the training.

    On another front, I took the plunge today and have no buyer's remorse. The hair is now red! Mini Fort announced it was really auburn and it needed more red (though she did volunteer it made me look younger), FortSon said it was orange and Lil lil Fort said it was red. It looks fairly bright in the sunshine, not as bright inside. I will have to go for a color adjustment next week. It apparently fades very fast the first week and take 3-4 colorings before the color really "sticks." So maybe I'll post a new pic next week when it's been further adjusted ... I'll put a starter pic on my profile pic. Love it though! It will be interesting to see if I "bleed" into the pool.

    Article on "Caveman" Nutrition from NYT:

    http://www.nytimes.com/2010/01/10/fa...10caveman.html

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

    2010 Meets:

    Albatross Open
    Bethesda, MD
    March 20
    https://www.clubassistant.com/club/m...1409&smid=1992

    Colonies Zones
    Fairfax, VA
    April 24-25
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf

    USMS Nationals
    Atlanta, GA
    May 20-23
    http://www.usms.org/comp/scnats10/

    Updated January 12th, 2010 at 09:56 PM by The Fortress

    Categories
    Swim Workouts
  2. Monday, Jan. 11

    by , January 11th, 2010 at 07:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Transition Sets:

    Hypoxic SDK:

    4 x (4 x 25) shooter w/MF Dolphina
    1-4 = belly
    5-8 = twirling
    9-12 = back
    13-16 = twirling

    Drilly:

    4 x (3 x 50) @ 1:00, IM Order, no fins
    #1 = drill
    #2 = kick
    #3 = swim (except I drilled the fly)

    Backstroke Kick Mini Mountain Redux, no fins:

    1 x 25 kick @ :30 (shooter)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 100 kick @ 2:00 (12-13 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 25 @ :30 (shooter)

    50 EZ

    Main set:

    4 x (4 x 100) @ 1:45 w/MF, done as:

    #1-4 = dolphin kick w/MF & board, descend
    (1:15, 1:10, 1:05, 1:00)
    1:00 breaststroke vertical kick*
    #5-8 = breast PLD
    1:00 breast vertical kick
    #9-12 = dolphin kick w/MF on back, descend to kinda fast
    (1:10, 1:05, 1:00, :55)
    1:00 breaststroke vertical kick
    #13-16 = breast PLD
    1:00 breaststroke vertical kick

    * trying to keep knees together and prevent them from breaking the horizontal plane

    10 x glide drill

    100 EZ

    Total: 3850+

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

    Commentary:

    Whoa. I felt pretty fatigued and slow today, and consequently did a mostly recovery workout. The back-to-back combo of bikram + P90X plyos this weekend, after not doing them since November, made the hammies a *little* sore. I also think I have some accumulated training/leg fatigue. I glanced through my blog the last month, and I've been hitting it pretty hard since NE Champs. This is my usual pattern. Train like mad for 4 weeks and then feel like I need a relative rest. Unfortunately, there's no good meet to rest for! So I may take it relatively easy the next couple days. I'll be traveling this weekend as well, and that will definitely preclude any doubles.

    I feel like I at least did a better job on my mini mountain kick today than I did last Friday in the hot pool. But it was a hypoxic effort only; I didn't feel like I had any easy speed.


    SCY Nats:

    I booked a hotel room at the Georgia Tech Conference Center, as it seemed the most convenient and got a decent $109 rate. The cheapest airfare I've seen so far is $219, likewise not bad. And the familial negotiations are proceeding apace.

    I may only do 2 travel meets this year, Atlanta and a SCM meet in December. The timing of Atlanta is not ideal if I go on a frolic & banter type vacation over spring break. That's under familial negotiations as well. But c'est la vie. I don't want to miss out on all the fun!

    Here's the Order of Events: http://www.usms.org/comp/scnats10/events.php

    I think I'll swim:

    Friday: 50 evil, 100 fly
    Sat: 50 fly, 50 back
    Sun: 100 IM, 100 back

    I wish the 100 back wasn't my last event or so close to the 100 IM. Hopefully a lot of people will swim the 200 fly, which is in between. Not too damn likely!

    The only slight downer is that I doubt many from my team will go. Maybe 3 guys, including Speedo, but no chicks. Which would mean no relays for me unless I joined another team with friends ... But I think that requires 60 days of being unattached, which would include Zones. Not a great idea, since my team is hosting CZ.


    Possible Thursday Workout w/Speedo:

    Since Pete is determined to do more race pace work, , I found a nice workout when perusing Tall Paul's recent workouts (a couple of sets of which I stole today):

    15 minute warm-up

    8 x 50's @ 1:00 build
    option to do reverse IM order

    Main #1:
    2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)

    200 (25 scull/50 swim/25 kick)

    4 x 50's @ 3:00 best average

    300 hypoxic pull (except NOT this)

    Main #2:
    8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)

    200 (25 scull/50 swim/25 kick)

    2 x 100's @ 4:00 fast w/fins and paddles

    300 choice warm down

    Updated January 11th, 2010 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  3. Gym/Swim, Friday, Jan. 8

    by , January 8th, 2010 at 05:16 PM (The FAF AFAP Digest)
    Well, school was delayed due to the ONE inch of snow or so that we got. Spent a lovely morning with my lovely children (who will all go to Harvard ) and then hit the gym and hot gym pool right afterward.

    Drylands:

    broomsticks, 1 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    back extensions w/25 lb plate, 3 x 15
    total ab machine, 100 x 1 x 25, 120 x 1 x 20
    lying overhead tricep press, 50 x 2 x 15
    squat swings w/25 lb plate, 2 x 15
    goblet squats, 55 x 2 x 15
    snatch windmill, 15 x 2 x 15, each arm
    twisting med ball slam w/10 lb ball, 2 x 15
    rotating DB squat swings, 2 x 25*
    windshield wipers, 2 x 25
    push ups, 2 x 25
    chin ups, 2 x 7 (not so great -- out of practice)

    * This is a new exercise I tried (and liked) from the crazy core link. You start in a squat with a dumbbell held between your legs. You swing it up above your head and simultaneously rotate a quarter turn. It starts out easy, but gets much harder by 25.


    Swim/Solo/SCM

    Boo-- the pool was back up to 85 degrees. I stole two of Chris' sets, including his broken 100 set from yesterday.

    Warm up:

    700 variety

    Mini Mountain Backstroke Kick Set, no fins:

    1 x 25 back kick @ :35
    1 x 50 back kick @ 1:10
    1 x 75 back kick @ 1:45
    1 x 100 back kick @ 2:15
    1 x 75 back kick @ 1:45
    1 x 50 back kick @ 1:10
    1 x 25 back kick @ :35

    50 EZ

    These didn't feel so great. My legs were tired from the drylands. Plus, I have trouble doing hypoxic work in shallow hot pools. I managed 10 SDKs per length, more on the 25s. I should really be at more like 12-14 for this set. Will probably re-try in a more swimmer friendly pool next week.

    Kick-Drill Set:

    10 x 50 @ 1:10
    odds = fast dolpin kick w/board
    evens = PLD breast drill

    I attempted an more scull-like breast pull, really keeping the hands out in front, and I seem to go faster and have more DPS that way.

    50 EZ

    Broken 100s Backstrokes w/fins:

    1 x 100, broken at the 25s with 5 seconds rest
    went 1:01
    50 EZ
    1 x 100, broken at the 25s with 10 seconds rest
    went :59
    50 EZ
    1 x 100, broken at the 25s with 20 seconds rest
    went :53
    50 EZ

    I had a little trouble seeing the clock at one end of the pool, so these are approximate times.

    100 dolphin dive

    Total: 2250 meters

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

    Commentary:

    Thought I'd feel crummy today after yesterday's lactate set, but I didn't feel too bad except for that first kick set. The legs are still tired, but that's fine. Going to try to hit yoga tomorrow since I lack all stretching discipline. I'm thinking of getting the P90X yoga DVD (or swiping it from my runner friend) to help in this respect. When it's nasty and cold, I'm apt to do this more at home. Can anyone recommend any other yoga videos?

    Off to a high school swim meet tonight ...

    Dr. Jimi posted this on FB today, which I found interesting:

    http://www.slate.com/id/2240688/

    Q and scyfreestyler will like it; Geek will still keep going to Costco for hocum pokum.

    BTW, Does anyone have hotel reservations for Atlanta yet? I'm thinking I might want to avoid making them at the last minute, assuming I negotiate a weekend of leave.

    Updated January 8th, 2010 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Ouch! Thursday, Jan. 7

    by , January 7th, 2010 at 03:51 PM (The FAF AFAP Digest)
    AM Drylands:

    push ups w/push up stand 3 x 15*
    ab roll outs w/power wheel, 3 x 15
    jump rope, 2 x 75
    prone scapular scrunches, 3 x 25
    3 position arm extensions, 3 x 3 x 15

    * The push up stand seems to make the exercise harder to me. Perhaps it's the increased range of motion. The stands are definitely easier on the wrists.

    P90X Ab Killer DVD (15 minutes):

    [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame]

    Commentary:

    I knew after my first few jumps with the rope that this would be a hard day. My legs were still totally dead from my brutal double on Tuesday. The word "cramp" was never far from my mind and, indeed, that is, unhappily, what ensued ...


    Noon Swim w/Speedo @ Oak Marr:

    Warm up:

    750 variety

    6 x 25 shooters

    Transition set:

    10 x 50 @ 1:00
    odds = swim
    evens = kick

    (I missed one of these.)

    50 EZ

    Main Set:

    Speedo and I had decided to do Geek's lactate set (w/modifications) from several days ago. He was likewise weary from a hard practice yesterday. But, there really is no sense putting off lactate work, so we gamely had at it. I certainly plan to do more of it now that I've got some aerobic work under my belt.

    1 x 200 w/fins @ 8:00

    I swam 5 1/2 lengths and quit. I got a calf cramp the instant I pushed off to begin swimming. It didn't hurt as much when I dolphin kicked, but the minute I transitioned, it tightened even worse. It was so painful, I stopped. I'm a quitter. I was out in a :57. My stroke didn't feel very good (not like last week), so I was surprised to even go out that fast. The legs felt positively leaden.

    150 EZ

    1 x 100 w/fins @ whatevah

    I did fly. Went a :59. Very unspectacular; I've gone faster. But at least it was a cramp free swim.

    150 EZ

    2 x (50 AFAP w/fins @ whatevah + 100 EZ)

    1st 50 = fly, went :24
    2nd 50 = back. went :23.5 ish even though I slipped on the wall

    These were faster than I expected and certainly better efforts than my 200 and 100. Good to know I haven't lost all my speed. Speedo's underwater SDKs and streamlining have really improved!

    2 x (25 AFAP w/fins + 25 EZ @ whatevah)
    (one free, one belly shooter)

    100 EZ

    Evil Drill set:

    5 x (3 x 50), RI = :20-25

    #1 = breast kick (trying to keep knees close)
    #2 = PLD (pull, lunge, dolphin) breast drill
    #3 = Chris' breast drill where you alternate PLD with regular breaststroke each stroke. I really liked this drill and will continue to do it.

    50 EZ

    Total: 3350

    10 minutes in hottub.

    Commentary:

    That was a nice kick in the pants and welcome back to the world of lactate pain. This would be a good set to repeat. The only problem with it from a sprinter perspective is that it's very hard to recover from that first 200. It takes a toll on the subsequent 100. I guess you could reverse the order of the set as well.

    Definitely time to increase the race pace work!

    I wish someone would come stand over me an make me stretch tonight. I really need it. I have no idea why I have a lapse of motivation in this area ...

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

    Streamlining:

    Pete and I discussed streamlining some and, in particular, 2 recent USMS tips. One is Chris Colburn's "hanging streamline drill" discussed here: https://www.usms.org/articles/articledisplay.php?a=238. Another is a tech tip drill Pete read about where you simply practice streamlining by pushing off and seeing how far you go. Keep repeating and hopefully see improvement. I'll definitely try these drills.

    F Gluten!

    I think I might have made it through my first gluten free day without accidentally glutening myself. Have been doing some reading. It also seems that muscle cramping and abdominal cramps can also be symptoms of gluten intolerance. http://www.celiac.com/articles/1106/...oms/Page1.html. In addition to my usual calf cramps, I've had some wicked abdominal cramps. Perhaps this will improve if I can successfully alter my diet.

    Updated January 7th, 2010 at 06:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  5. Death by Tabata + Tall Paul Sets, Tues., Jan. 5

    by , January 5th, 2010 at 06:07 PM (The FAF AFAP Digest)
    Drylands:

    1. Warm up:

    1 x 25 broomstick twists

    3 x through:

    100 bicycles
    100 jump ropes
    alternating hammers, 15 x 3 x 15, each arm
    3 position arm extensions (15 reps each position)

    10 minutes stretching

    2. Core:

    reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html)
    straight leg raises in captain's chair (forgot ab slings), 2 x 25
    squat swing w/25 lb plate, 2 x 15
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15
    back extensions w/25 lb plate, 2 x 15
    push ups, 2 x 25
    internal & external rotators

    3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death"

    5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds.

    1. med ball slams
    2. jump rope
    3. crunches
    4. lateral bench hops*
    5. row**

    * I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders.

    ** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting.

    The original tabata protocol involves the following:

    5 minutes of warm-up
    8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
    2 minutes cool-down

    http://www.tabataprotocol.com

    This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ...

    Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25.


    Swim/SCY/Solo:

    For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim.

    Warm up:

    600 variety

    TP Main Set #1:

    4 x through:

    1 x 200 dolphin kick w/MF & board @ 3:15 descend
    1 x 100 dolphin kick on back w/MF @ 2:00 ascend

    50 EZ

    I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina).

    TP Main Set #2:

    6 x through:

    1 x 100 back w/fins @ 2:00
    1 x 50 evil w/fins @ 1:00

    I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils.

    100 EZ

    Mini Speed Set:

    3 x (4 x 25 AFAP + 25 EZ)
    AFAPs = free & fast doggy paddle drill

    100 EZ

    Total: 3350

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

    Commentary:

    Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick. http://www.performbetter.com/detail....tegoryID_E_201

    Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference!

    P.S. I am completely pissed off that licorice, my fav treat, is not gluten free.

    Running Shoes Bad?

    http://www.nzherald.co.nz/lifestyle/...ectid=10618479

    Updated January 5th, 2010 at 10:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Swim, Monday, Jan. 4

    by , January 4th, 2010 at 09:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 variety

    Aerobic Set:

    5 x 200 FRIMs @ 3:00
    FRIMs = free IM done as free/fly+free/back+free/breast+free/free

    50 EZ

    Drill Set:

    5 x through:

    100 breast PLD w/fins @ 2:00
    50 breast pull w/pullbuoy

    I like these drills, but my L (lunge) and D (dolphin) seem awfully close together timing wise.

    50 EZ

    Kick Sets:

    Chris S.'s Mini Backstroke Kick Mountain, no fins:

    1 x 25 @ :30
    1 x 50 @ 1:00
    1 x 75 @ 1:30
    1 x 100 @ 2:00
    1 x 75 @ 1:30
    1 x 50 @ 1:00
    1 x 25 @ :30

    12 SDKs per 25 -- I should have done more SDKs, but my breathing is somewhat impaired by food and xmas tree allergies.

    Ideally, I would have liked to do 2 rounds of this set, but I didn't have sufficient time today. I had plenty of rest, which was welcome with the hypoxic work. I might bump the intervals down by :05 next time I do this set.

    Speed set:

    10 x 50 dolphin kick on back w/MF-Dolphina @ 1:00, strong effort

    Went: 25, 25, 25, 24, 24, 24, 24, 23, 23, 22.5

    200 EZ

    Total: 3600

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


    Commentary:

    Not sure if it was the crappy night's sleep on the coach last night or yesterday's somewhat intense drylands, but I was beat today and felt really crappy during warm up and the first set. Finally started to find a cruiser pace on the evil drill set. My shoulders and arms were quite sore and tired, and I didn't even think I did that much upper body work yesterday. Hmmm ...

    I can't decide what to do tomorrow: gym/swim or yoga/swim or gym/yoga. I was going to check out the Reston Bikram yoga place to compare it to Falls Church. I still feel like I need to get some yoga in b/c it's a ton of stretching, and I'm awful about doing it on my own at night.

    Meets:

    I'm thinking I may cruise in late to the Tropical Splash on Jan 31. Have to check my kid schedule. The 100 IM and 50 free are toward the end of the meet. I didn't swim those events at the Sprint Classic. And, I guess it's possible the tech suits may still be legal then if FINA uses a grace period and/or USMS hasn't issued a ruling yet on SCY. I would have loved to do the 100 back, but it's way too early in the am for me. (And, on the other hand, manual timing means slippery backstroke starts.)

    Suits:

    I was checking out the newest generation of suits. It's hard to believe the Speedo LZR Elite kneeskin is $375. It can't be that different than the regular Pro ... Here's the new B70: http://www.blueseventy.com/nerotx. If/when our current suits are banned, I'm going to stick with B70.

    Miscellaneous Questions:

    1. Anyone have any tips for teaching 10 & unders flip turns?

    2. Anyone have any backpack recommendations? I've had two TYR backpacks recently and they have both torn across the front near the zipper area. I've lost a pair of goggles and a shirt from falling out the top.

    3. Anyone else a Lactard?

    Is anyone else a lactard with a lactose allergy or lactose intolerance? If so, have you tried lactate tablets and do they help the symptoms and allow you to eat some dairy? I have surveyed some friends and done some internet research and it seems to vary depending on whether you have an allergy (don't work) or an intolerance (may work, especially wrt cheese). I'm not sure whether I have an intolerance or an allergy.

    http://www.medicinenet.com/script/ma...ticlekey=43471
    http://www.mayoclinic.com/health/food-allergy/AN01109

    My symptoms are all similar and/or overlapping with my gluten problems. (Which suck -- I was tempted to rip my daughter's tasty Whole Foods burrito out of her hands today and dreamt of bagels and bread last night while I tossed and turned.)

    4. I've been enjoying not doing heavy weights. But does anyone think it's good to cycle a period of mostly body weight/plyo/core (my current regimen) with a cycle of heavier weights, say from season to season?

    5. Random. I saw "Up in the Air" with George Clooney Saturday night, and there was a brief scene with him swimming. He had a terrible catch with his left hand, and this reduced his hotness factor somewhat. lol

    Updated January 5th, 2010 at 06:10 PM by The Fortress

    Categories
    Swim Workouts
  7. Stole Quick's set @ Sewickley, Sat., Jan 2

    by , January 3rd, 2010 at 10:38 AM (The FAF AFAP Digest)
    I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced.

    Swim SCY @ Sewickley Y:

    Warm up:

    650-700 variety

    Quicksilver/Speedo set:

    6 x 125 @ 2:00
    6 x 100 @ 1:30
    6 x 75 @ 1:14
    6 x 50 @ :45
    6 x 25 @ :30

    We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs.

    50 EZ

    The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to:

    4 x (8 x 25), no fins
    rounds 1 & 3 @ :30
    rounds 2 and 4 @ :35
    1 minute between each round, which allowed for higher quality kicking.

    I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false.

    The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it.

    16 x 25 @ :30, 3 cruise, 1 sprint w/fins
    I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness.

    no warm down, pool closing

    Total: 4150

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

    Commentary:

    I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today.

    I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term.

    And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to.

    I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).

    Updated January 3rd, 2010 at 11:34 AM by The Fortress

    Categories
    Swim Workouts
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  8. Swim w/Jimby & Bill, Friday, Jan. 2

    by , January 2nd, 2010 at 10:57 AM (The FAF AFAP Digest)
    Swam awith two of my favorite swim buddies today, Jimby and Bill White at the Sewickley Y. We did a "Jimcentric" workout, though nothing was over 150.

    Swim SCY @ Sewickley Y:

    Warm up:

    8 x 100 on 1:30

    I'm not used to a structured warm up, and usually like to just amble along for awhile. I kicked about half of these.

    Aerobic Sets:

    repeat 3 x:

    150 free @ 2:00
    100 free @ 1:20
    50 @ :40
    EZ 50 regroup

    repeat 5 x:

    100 @ 1:30
    2 x 50 @ 45

    On the 100s, I swam IM, back, breast, free and fly. I went a 1:05 on the last 100 fly with fins (I never swim fly w/o fins). I kicked all the 50s.

    Speed Set:

    repeat 2x, all @ 2:00

    #1 = 100 medium easy speed
    #2 = 100 broken at 50 for 5 seconds, come in at same clock time as #1 or faster
    #3 = 100 broken at 50 and 75 for 5 seconds, come in at same clock time as #1 or faster
    #4 = 100 broken at 25, 50, and 75 for 5 seconds, come in at same clock time as #1 or faster

    I made all these, which are essentially descending sets. The first round I did backstroke, starting at 1:12. I finished with a broken :51 on the last one (with fins). I did the second set fly with 7 SDK per 25, except I started off with a medium paced free. I think I did a broken :57 on the last one. Had to do some single arm pulls to avoid whacking Bill (who was also doing fly) and Jimby.

    100 EZ

    Total: 3850

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

    This was a fun workout, and I was happy to swim after taking yesterday off with driving and a New Years Eve date with old friends. There was a LOT of jawing between sets. We skipped the last set to make it to the steamroom before it closed. I think we have our priorities straight.

    A couple of Sewickley masters showed up mid workout -- one with an underwater camera. So Jimby and I took some "mother & child" Pieta inspired underwater pictures. I wish I had remembered to bring my new underwater camera!

    I would've liked to stay for lunch, but the fam had plans to see all 179 minutes of Avatar. A bit like Pocahontas in space, but the forest imagery was beautiful.

    Another swim is planned for later today.
    Categories
    Swim Workouts
  9. Swim w/Speedo, Tues., Dec. 29

    by , December 29th, 2009 at 07:23 PM (The FAF AFAP Digest)
    Swam with Speedo at Oak Marr today. It was wonderful to have a workout partner again. We stole sets from Chris (double mountain) and Ande (40 x 25 kick). We liked both the sets and may repeat our thievin' ways. Jazz was going to join us, but missed out on all the "fun" because of a more interesting luncheon date. No doubt a brunette.

    Swim SCY @ Oak Marr:

    Warm up:

    600 variety

    3 x 100 fly drills

    Aquaman's Double Mountain:

    #1 backstroke w/fins:

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

    50 EZ

    I was still warming up at the beginning of the set, but the 200s and coming down the mountain felt great. My backstroke seemed smooth with easy rotation and speed. I was using fins (though I may try this mountain without fins soon; not sure I could make those intervals though). On the 200s, I went 2:21s. The last 100 was 1:04 or so. The last 50 was :28. I was breathing pretty hard (more than the stoic one), but going now where near max effort. It was beautiful easy speed. Love that! Hope it's there next time I hope in the pool.

    #2 stroke/IM:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/evil @ 1:30
    2 x 100 IM @ 2:00
    1 x 75 fly/back/evil @ 1:30
    1 x 50 fly/back @ 1:00
    1 x 25 fly @ :30

    50 EZ

    Very fun little set! Pete did it all fly. This is a good set to sneak some fly in without it killing you.

    Ande's Endurance Kick set:

    (By some miracle, Pete and I both had this set on our radar.)

    40 x 25 kick @ :30, no fins

    1-20 = flutter w/board
    :30 break to sip water and don nose clip
    21-40 = backstroke (9-10 SDKs)

    I went about 20-21 with Pete on the first 20. On the second 20, I did a couple 18s and the rest 19s or so. Hard to see the clock when I'm doing backstroke; might have been slightly faster. Pete and I both liked this set too, though to do it all flutter kick might have been a little tedious. I'm happy with the :30 second interval; :25 wouldn't have been adequate rest.

    200 EZ

    Total: 3700

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

    Commentary:

    I mostly commented above. lol That was a solid workout, and I'm tired from it. Will be hitting the gym tomorrow am.

    I tried gluten free pasta tonight and it wasn't half bad. My kids didn't even protest. On the other hand, with respect to my scheme to become a redhead, they thought I would look "terrible" and "retarded" and "horrible" and should stay blonde (unless possibly I looked like Ashlee Simpson). So supportive.

    I am also going to try some Sugoi compression socks I got for xmas after workouts. see http://www.teamrunningfree.com/blog/...n-or-function/. I'm hoping maybe they'll help with recovery/cramping in the calves.

    Updated December 29th, 2009 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  10. Stole Ande's Workout Again, Monday, Dec. 28

    by , December 28th, 2009 at 04:56 PM (The FAF AFAP Digest)
    Drylands:

    Did the P90X Plus interval DVD this morning. 10 minutes of warm up and 30 minutes of workout. I made the same modifications as before (no medium pace -- 40 second slow + 20 seconds fast). The DVD is somewhat similar to the plyo DVD from the original P90X. One thing I like about P90X is all the DVDs seem to have a core focus -- key for swimming.

    Here's a sample exercise from the DVD (the easiest one on it):

    [ame="http://www.metacafe.com/watch/2914189/p90x_interval_x_plus_sample/"]P90X Interval X Plus Sample - Video[/ame]


    Swim/Solo/SCY:

    Warm up:

    600 variety

    Main set:
    (Unlike Ande, I used fins & MF. In part, I was just really pressed for time.)

    10 x 100 @ 1:30
    (2 IM + 2 back kick + 2 breast + 2 back kick + 2 IM)

    50 EZ

    8 x 100 kick-swim @ 1:25
    (kick-swim backstroke by 50s)

    50 EZ

    6 x 100 kick @ 1:20
    flutter kick w/board
    (this wasn't that easy since I'm much faster underwater than with board, went 1:09-1:10s)

    50 EZ

    4 x 100 kick w/MF @ 1:15
    odds = on back (8 SDKs)
    evens = w/board (barely made last one)
    (struggled with cramps on the 1st one)

    50 EZ

    2 x 100 kick w/MF @ 1:10
    (on back, 9 SDKs per 25)

    50 EZ

    1 x 100 kick @ 1:05
    (on back, 10 SDKs per 25, went :58)

    100 EZ

    Total: 4050, 2300 kick

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


    Commentary:

    I had considered doing the whole Ande set with my MF. But my legs felt tired in warm up from yesterday's run and this am's plyo/interval workout. So I decided to do some swimming early in the set. Probably got less rest this way. lol

    I have no New Year's Resolutions particularly. Except possibly to do my RC exercises more consistently and stretch more. (I saw that Keiko had resolved to do 2 x 30 minutes of strength + flex every day. Every day!) I'll have to mull this over, though I"m not really a resolutions person. Any suggestions? (Aside from "ditching fins." lol)

    My legs are already feeling rather dead ...

    Updated December 28th, 2009 at 05:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Endurance Kick, Sat., Dec. 26

    by , December 26th, 2009 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    5 x 200 kick w/MF & board @ 3:30
    20 pullouts after each 200

    50 EZ

    8 x 100 @ 1:30 w/fins
    50 backstroke kick/50 backstroke swim, 8 SDK per 25

    50 EZ

    5 x (5 x 50), done as:

    #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00
    2 minutes vertical kicking (flutter)
    #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10
    2 minutes vertical kicking (dolphin)
    #11-15 = single arm fly @ :50
    2 minutes vertical kicking (flutter)
    #16-20 = double shooters w/fins, 1 breath at turn @ 1:00
    2 minutes vertical kicking (dolphin)
    #21-25 = evil w/fins @ 1:00
    2 minutes vertical kicking (flutter)

    100 EZ

    Total: 3950 + VK + pullouts

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

    Commentary:

    I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect!

    Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ...

    On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ...

    Xmas Gifts:

    I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.

    Updated December 26th, 2009 at 04:02 PM by The Fortress

    Categories
    Swim Workouts
  12. Thursday, Dec. 24

    by , December 24th, 2009 at 02:41 PM (The FAF AFAP Digest)
    Everyone else in the family worked out this am, so I happily took the midday slot.

    Drylands:

    RC Work, 15-20 minutes:

    Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine)

    Core Work:

    Just did a few exercises:

    romanian sit ups, 2 x 15
    dreya roll into jack jump, 2 x 10
    hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down)
    hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible)
    back extensions w/25 lb plate, 2 x 15
    straight leg hip lifts on bench, 2 x 15

    10-15 minutes of stretching


    Swim/SCM/Solo:

    Warm up:

    500 variety

    Main set: (from J. Miller)

    4 x 75 free @ 1:20
    1 x 25 fast, shooter on belly
    4 x 75 back @ 1:30, 9 SDK per 25
    2 x 25 fast, shooters on back
    4 x 75 evil w/fins @ 1:30*
    3 x 25 fast, dolphin kick w/snorkle
    4 x 75 single arm fly drill @ 1:30
    4 x 25 fast @ :30, flutter kick w/board & fins

    * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting.

    50 dolphin dive

    Total: 2050 meters

    short hottub & steam


    MERRY CHRISTMAS EVERYONE!!!
  13. Woohoo! Tues., Dec. 22

    by , December 22nd, 2009 at 10:30 PM (The FAF AFAP Digest)
    Core Work:

    I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of.


    Then I got out my power wheel and did

    roll outs, 4 x 25
    pike ups, 2 x 15


    Swim/SCY @ Mason:

    Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout."

    Warm up:

    400 swim
    200 kick
    4 x 25 scull
    400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI)
    200 IM drill
    2 x 25 shooters

    Pre set:

    8 x 25 kick @ :30
    odds = IM order
    evens = free

    8 x 25 swim @ :25
    odds = IM order
    evens = free

    Main set: 12 Days of ...

    (I don't remember most of the intervals. It was hard enough to keep count!)

    12 lengths: 300 IM
    11 lengths: 275 free
    10 lengths: 250 kick (board, free)
    9 lengths: 225 stroke (1st & last length fast) + 1 minute rest
    8 lengths: 200 IM
    7 lengths: 175 free
    6 lengths: 150 kick (board, dolphin)
    5 lengths: 125 stroke (1st & last length fast) + 1 minute rest
    4 lengths: 100 IM
    3 lengths: 75 free
    2 lengths: 50 kick (board, dolphin)
    1 length: 25 AFAP (did shooter w/fins, went 9)

    150 EZ

    Total: 3900

    Commentary:

    The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me.


    Woohoo:

    I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings:

    USMS Times Reported for Women SCM 50 Breast Ages 45-49
    2009 Season (2009-01-01 through 2009-12-31)

    # Name Age Time Club Meet
    1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships



    I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ...

    When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol

    It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC.

    I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.

    Updated December 23rd, 2009 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Short Rest --Eek! Mon., Dec. 21

    by , December 21st, 2009 at 05:17 PM (The FAF AFAP Digest)
    Though I was feeling a bit thrashed from my fairly intense gym workout yesterday, I had planned a short rest kick set and stuck to the plan. Ouch!

    Swim/SCY/Solo:

    Warm up:

    750 variety

    10 x 25 twirling shooters w/MF

    Main sets:

    Kick set:
    16 x 100 dolphin kick w/MF, done as:

    4 x 100 @ 1:20 w/board
    50 EZ
    4 x 100 @ 1:15 w/board
    50 EZ
    4 x 1:10 @ 1:10, no board, on back (8-9 SDKs per 25)
    50 EZ
    4 x 100 @ 1:05, no board, on back (8-9 SDKs per 25) (made 3 -- :58, 1:02, 1:05, missed last one)
    50 EZ

    Drill sets:

    10 x 50 @ 1:00
    odds = evil, long pullouts
    evens = single arm fly

    50 EZ

    10 x 50 @ 1:05
    odds = slow evil kick working on keeping knees together
    evens = evil pull w/pull buoy

    150 EZ

    Total: 4000

    10 minutes hottub

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

    Commentary:

    This kick set was, er, hard. In the last 4, the lungs were willing, but the legs were protesting. They were pretty sore from the gym and I cramped on the very last one. I'm not used to doing sets like this (well, obviously). The trick is, I think, not to start off too fast on the first one so that you can continue to make the interval?

    I'm doing more dolphin kick with a board than usual b/c I'm still hoping to improve my fly kick and fly kick endurance. The SDK is very specific, I think. On the belly for fly, and on back for back ... I'm definitely slower kicking with a board then swimming underwater. So that 2nd set on the 1:15 wasn't all that easy either.

    I'm hoping to go to my team practice tomorrow for freestyle night. Hoping there won't be any hard kick sets. lol. Might try to squeeze in the P90X plus ab DVD beforehand, if I can find time despite my long to do list.

    It's still a bit of a traffic nightmare here. I had to bribe my son to take my daughter to the mall to shop b/c I couldn't stomach the traffic anymore (wholly apart from my mall avoidance syndrome).

    Gluten Front:

    I am not faring too well on trying to eliminate wheat completely from my diet. I know there is a difference between celiac disease and a gluten allergy, but the symptoms are the same. And the remedy seems the same: complete elimination of the offending substance. I was hoping that an intolerance might mean one could just cut back, but that doesn't seem so ... And, I've eaten quite a few xmas cookies ...

    I know the elimination and re-test is probably the best way to determine this allergy. (Though I did do another test.) I just read that you need to adjust your diet for 6 weeks to completely get the wheat/lactose out of your system. I guess I'm going to have to try this whole heartedly after Xmas. It's incredibly annoying. As I told Q, gluten-free products taste like sawdust.

    Updated December 21st, 2009 at 09:58 PM by The Fortress

    Categories
    Swim Workouts
  15. Stole Ande's Workout, Friday, Dec. 18

    by , December 18th, 2009 at 03:54 PM (The FAF AFAP Digest)
    Stole and modified Ande's workout from the other day.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    32 x 25 fly @ :10-:15 RI
    odds = single arm fly
    evens = easy speed fly w/7 SDKs

    16 x 50 evil
    1-8 @ 1:05 w/pull buoy, focusing on fast recovery
    9-16 @ 1:00 w/MF, focusing on hunching and hinging

    8 x 100 back-dolphin kick w/MF Dolphina (can hardly call it backstroke kick these days), done as:

    1-3 hypoxic 100s @ 1:30, 9 SDKs per 25
    extra 30 seconds rest
    4 = fast @ 85-90%, went :50.
    5 = easy
    6-8 = hypoxic 100s @ 1:30, 9 SDKs per 25

    4 x 200 dolphin kick w/MF & board @ 2:45

    100 EZ

    Total: 4000
    1800 kicking

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

    Commentary:

    I was, as anticipated, a bit sore from the gym, but not unduly so. Hammies were sore from all the squats.

    In terms of swimming, I plan to work on technique, hypoxic work, kicking, and general aerobic conditioning for the next couple weeks. I don't feel much like banging out a lot of AFAP or test sets at the moment. I'm alway like that after a big taper/travel meet. Think I'm still mentally and physically tired. I often wonder whether it would just be better to do nothing for the week after a big multi-day event. I suspect it would, though I'm always anxious to get back to training. And, as Patrick, has noted, you can lose strength and conditioning very quickly at my age.

    I watched the SCY Nats on the DVR last night. Dana Vollmer has great turns and SDKs in fly.

    I spent all afternoon at a class holiday party and have a high school meet tonight. Who's going to go get the milk and toilet paper before the big storm?

    I like swimming in the afternoon so much better than the morning ...

    Gluten/Lactose Update:

    After diligently avoiding these foods for awhile, the symptoms ebbed substantially. I didn't even feel 3 months pregnant for a change! lol However, I then ate some pizza and a couple chocolate macaroons as a "test." Ugh, immediate return of full panoply of symptoms. It's so hard to avoid both of these items all the time ... And tomorrow is another xmas cookie day ...

    Tech Suits:

    Read this on the forum re: timing of FINA ruling:

    "It is anticipated that the Bureau will approve this recommendations, but often these "rule changes" have 60-day implementation period (so it could be mid-March or later) or FINA could decide to implement as soom as practical or they could wait for the end of the FINA season (31-Dec-2010).

    [FINA could surprise everyone and not apply these new swimwear rules to Masters, then the current swimwear would be allowed ].

    Once FINA make a formal decision about Masters swimwear, then USMS will react. First, to comply with FINA rules for swimwear in meters (SCM and LCM) event. Second, they will decide when or if to apply these rules to SCY, as FINA does not recognize this format.

    At convention, the house of delegate was split on what makes sense for USMS with SCY (waiting for the end of a SCY season or implementing quickly)."


    Sounds like a lot of wiggle room in there. Seems like there could be a sort grace period of sorts before the tech suits are eliminated. Personally (no surprise here), I hope that USMS decides to keep them for the remainder of the SCY season.

    Updated December 18th, 2009 at 04:26 PM by The Fortress

    Categories
    Swim Workouts
  16. Wed., Dec. 16

    by , December 16th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Couldn't decide whether to swim or run today. The weather decided it for me -- it was freezing and I couldn't quickly find my running gloves and hat. Stole and modified Geekity's workout from the other day. Was in aerobic mode throughout, with extensive use of fins and MF.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    2 x (3 x 150 kick) @ 2:00 w/MF-Dolphina
    #1 = dolphin kick w/board
    #2 = dolphin kick on back, 7 SDKs per 25
    #3 = double shooter on back + 50 easy kick + double shooter on back

    50 EZ

    5 x 100 evil w/MF @ 2:00
    working on long pullouts & hinging
    went 1:13-14

    6 x (5 x 50), w/fins, done as:

    # 1 free
    1-3 @ :40
    4-5 @ :35

    #2 back
    1-3 @ :50
    4-5 @ :45

    #3 free kick w/board
    1-3 @ :40
    4-5 @ :35

    #4 backstroke kick
    1-3 @ :45
    4-5 @ :40

    #5 evil
    1-3 @ :45
    4-5 @ :40

    #6 dolphin kick w/board
    1-3 @ :40
    4-5 @ :35

    50 EZ

    5 x 100 fly drills @ 2:15, done as:
    25 lead arm body dolphin + 25 single arm fly + 25 shooter + 25 EZ DAB

    50 EZ

    Total: 4250

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

    Commentary:

    I'm still tired from the meet, so I didn't do anything fast. Still, felt like a good aerobic workout with lots of kicking. The first real workout after taper is always a kick in the ass.

    SCM Comparison from 2008 to 2009:
    (same suit -- B70, except for 2008 100 fly)

    2008:

    50 free: 28.5
    50 fly: 29.99/30.7
    100 fly: 1:12.1
    50 back: 31.7
    100 back: 1:11.7
    100 IM: 1:11.8

    2009:

    50 free: 28.2
    50 fly: 29.6
    100 fly: 1:09.8
    50 back: 31.1
    100 back: 1:09.5
    100 IM: 1:11.5
    50 evil: 37.6
    (previous time from 2007 = 41.5)

    Had a really kick ass salad today for lunch: romaine, grilled chicken, flax seeds, pomegranate arils, red quinoa, avocado, yellow & red peppers, blueberries, mushrooms. Quinoa doesn't taste so bad, Q, with a nice oil & vinegar dressing.


    Possible 2010 Meets:

    March 20, 2010
    ANCM Albatross Open, SCM
    Montgomery Aquatic Center,
    Bethesda, MD

    April 23-25, 2010
    CZ Champs @ GMU
    Fairfax, VA
    Order of Events:
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf (same as last year and no built in breaks for the women's side of the pool. )

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events: http://www.usms.org/comp/scnats10/events.php

    I am actually, for once, not terrifically disturbed by the order of events for SCY Nats. May have to commence negotiations to go to that meet. This could be in exchange for agreeing to do a B2B relay, I think ...

    Updated December 16th, 2009 at 06:45 PM by The Fortress

    Categories
    Swim Workouts
  17. Last swim before Boston, Thurs., Dec. 10

    by , December 10th, 2009 at 06:58 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Other Stuff:

    8 x 25 shooters
    odds = on back
    evens = on belly

    8 x 25
    odds= easy speed fly
    evens = easy

    25 dolphin dive

    2 x (25 AFAP free + 50 EZ)

    25 dolphin dive

    50 EZ

    Total: 1450 meters

    hottub & steam

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

    Commentary:

    Felt pretty good and loose. I'm as ready to go as I'll ever be. Just hoping to have an easy trip to Boston tomorrow. I'll miss some of the PV gang swimming at our one day local SCM meet. Good luck guys!

    Now to pack. I'm the worst packer. I always forget something important. And I just realized my iphone charger does not appear to be working. But I have packed extra Fortinas, caps, new meet goggles (the latest speed sockets, which I favor), gluten-free snacks and wheat-free rice krispies, my inhaler (for that .001 it might give me, lol, actually I need it now b/c of the xmas tree) and my tech suit collection that will be no more: new fire sale B70, very old good luck B70 with hole, new Rocket Science suit that I couldn't return which was supposed to comply with standards that disappeared and my jinxed Jaked which has a lot of wears. (I might wear the jinxed suit for my free events or 50 fly. Def not on backstroke.). I'm actually looking forward to trying my brand new suit. They're always very zingy the first meet. Oh, and better pack ambien, before I read Jimby's upcoming article on its apparent horrors, so there is some slim chance for sleep.

    It feels like centuries since I've been to the gym. lol Why Wolfy can probably lift more than me now. Not Patrick though.

    Split request form?

    Does anyone have a link for me to print out a couple? I assume they'll have them at the meets, but I'd like to have one handy. Can't recall where I pulled my last one from.

    Updated December 10th, 2009 at 09:33 PM by The Fortress

    Categories
    Swim Workouts
  18. B70 Practice, Wed., Dec 9

    by , December 9th, 2009 at 02:04 PM (The FAF AFAP Digest)
    For a change of pace and to gage SDKs I wore my very old stretched out B70 with a teensy hole to practice today. Got it on in under a minute.

    Swim/SCY/Solo:

    Warm up:

    750 variety

    Main sets:

    3 x (4 x 25, no fins)
    #1 = easy speed hypoxic shooter
    #2 = easy
    #3 = fast SDK to 15 meters, then cruise
    #4 = easy

    On #1, I was kicking 16-17 x instead of my usual 20-21 in poly tank.
    On # 3, I was 14 SDKs to the 15 meter mark from a push. I'll take 13 on my starts this weekend.

    This seems to not bode well for the transition to f'in kneeskins. Or maybe I'm just more rested than usual and therefore have a better DPK and it's not all B70 related. Geek is probably correct that I'll be bitter after I take my beloved suit off for perhaps the last time. I think I've been swimming in it longer than everyone but Ande. I've swum in it every meet I've competed in since June 2008 except for a couple USA meets.

    50 EZ

    4 x 25
    odds = easy speed fly
    evens = easy

    1 x 50 back AFAP w/fins
    Went high 22. Maybe 3/4-1 of a second faster than with poly tank.

    150 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Couple of dives off the side with Fortina, the nose clip. I may use Fortina in my 100 IM this weekend.

    Total: 1700

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

    Commentary:

    I need to get organized and print off all my meet info and start packing. Eney recommends that I "practice" rice crispie treat ingestion. I had thought I would just cab it around, but I may rent a car. And I seriously need to update my ipod. Any recommendations?

    I felt pretty decent in the water today. Perhaps slightly sluggish from the massage yesterday, though it wasn't a deep tissue. Shoulder and knee are still slightly, but not unduly, twitchy. I'm not going to worry much about "feel." I felt wretched before Rutgers last year and swam well. I've certainly rested more than usual. This is definitely the longest I've been away from the gym for a taper (at least since I've become a gym rat).

    Q just alerted me to the fact that my rice krispie bars from Whole Food, in fact, have gluten. Malt, an ingredient = gluten. http://wiki.answers.com/Q/Is_there_g..._Rice_Krispies. This is not going to be easy. I'm just going to eat them anyway, whilst cutting back on other gluten products. It would seem like a tiny amount anyway ... I'll buckle down more after the meet. They're too tasty and efficient to pass up.

    Updated December 9th, 2009 at 08:15 PM by The Fortress

    Categories
    Swim Workouts
  19. Meet Analysis + Swim, Monday, Dec. 7

    by , December 7th, 2009 at 10:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Pre-set:

    8 x 25 back shooters

    10 x 25
    odds = easy speed fly
    evens = easy

    2 x (4 x 25)
    #1 = long evil pullout
    #2 = no breather free with overkick
    #3 = burst free, fast to 15, then cruise
    #4 = front scull

    50 EZ

    Bit 'O Speed:

    1 x 50 back AFAP w/fins, 23.5-24
    cramped: why?! I've been resting the damn legs.

    150 EZ

    4 x (25 AFAP free w/fins + 50 EZ)

    100 EZ

    Total: 2100

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

    Commentary:

    Felt OK in the water today, though not so much on my fast 25s free. I'm done looking at the clock till the meet except for maybe one fast 50 tomorrow. As Ande would say, I've been swimming fast in practice, I'll swim fast tomorrow and the next day and I'll trust my taper.

    F'in Grrr:

    Like Speedo, I'm f'in grrr about the GMUP masters situation. I got yet another email canceling all regular Thursday-Sunday practices again for yet another USA-S meet. "Make ups" -- which cannot possibly be construed as "make ups" as they are of a drastically different nature -- are at either 4:45 or 5:30 am. No one is happy. Many are letting their membership lapse. It's idiotic; they could easily let us come during open lap swim without additional cost to the facility. They are apparently trying to gouge us by insisting we join the facility for an extra $750 per year on top of our monthly masters fee. Uh, no thanks. I understand we are going to approach management in January. I think it's a mistake; it should be dealt with immediately before it becomes a pattern and practice in management's mind. I'm really ticked off. Also haven't had a single chance to practice starts for the meet. Last went off the block at the Sprint Classic. Oh well, I don't need to tire out the legs anyway; I'll just go with JimRude's thought that practicing starts is overrated. Of course, I think, unlike me, he must have a good one.

    Meet Analysis:

    Here are my thoughts on my upcoming events. I don't really have specific time goals (except I do like PBs, who doesn't?). I'm just going to swim fast and see what appears on the timing board. I've trained to be intense and aggressive; I'll just do that in the meet. I hope I can find a cup of coffee halfway through the meet both days. Jolt gum is not an equivalent (sorry Jimby).

    100 IM, seeded 8th

    Last year at Rutgers CZ meet, I blew away my previous 100 IM time by over three seconds. This was a breakthrough swim for me. My splits were 32.50/39.30 (1:11.80) -- appalling. Evil was a challenge and I was pretty dead on free. I'd like to improve on my second 50 split this year. I think I can do this because my breaststroke pullouts are faster with the dolphin kick done first. I will breath more on the first length of fly this time as well, and try and nail a big underwater on backstroke. (I remember seeing Ande do this to good effect in Austin.) Bring it home fast on free no matter how much it hurts; I have a ton of rest before 50 back. I'd be very happy with a PB or around the same time.

    50 back, seeded 1st:

    Last year, I went a 31.7 at the IGLA meet in June 2008. It was my first meet with the B70 and after I began lifting. I hope I can improve on this time. I should be able to, if all goes well, because my SDKs are much better (especially on the second 25) with Fortina. No need to think about this event -- 13-14 SDKs each length. Try to hit the finish hard and not glide in, as I am occasionally wont to do.

    50 free, seeded 7th:

    I went a 28.5 at Zones last year, which was a PB. I seeded myself at 28.7 b/c I thought that was time from last year. I should be able to equal or better this as I went a 28.5 in LCM this summer. But you never know with a 50 free b/c of the start & turn. I'm not fond of turning on bulkheads, so sometimes go awry there. If I do, I will swim my 100 free for a 50 free split on Sunday. Plan on 2 breaths. Probably 6-7 SDKs each length. Think kick.

    50 fly, seeded 3rd:

    Last year at Rutgers, I swam a 29.99 in the infamous time trial that didn't count despite being authorized by the meet director and referee. Someone reading my blog made an official complaint about it, which ticked me off incredibly and almost caused me to stop blogging. My official PB is therefore 30.7 from June 2008. I think I'm capable of going faster than 29.99, since I went a 29.7 in LCM this summer. That swim was a huge drop for me though, and might have been my best swim at Nats. I don't think BU is as fast as Indy either. But hopefully I'll be in that range. Everything depends on how you hit the turn and finish in this race. I plan 8-9 SDKs off each wall, perhaps less. 2 breaths. I'll try not to look this time. lol

    100 back, seeded 1st:

    My PB in this event is from the Albatross Meet last March. I was racing Lisa van Pelt-Diller, and it was a fun race. My time was 1:10.94 with splits of 34.92 and 36.02. Very close together -- basically an even split given my start. At the time, I was trying to implement Jim Thornton's 100 free plan: strong fast first 50, hold or ease up slightly on the 3rd 25 and then barrel into the turn and bring it home. I did have a great last length, but probably should have taken it out faster.

    I have a habit of being too conservative on the first 50 of a 100 back. I can honestly say I've never taken it out too fast. I guess the fear of paralysis stops me. However, I have recently heard the following advice: "Take it out fast and die; it's better than taking it out slow and dying" "You can't get back that first 50." "It's a 100, why are you dogging the first 50?" So I can only conclude this is evidence of my wimpy sprinterdom. So I plan to take it out somewhat faster.

    As far as SDKs go, I'm going to take Quick's advice and think of it as a 50 swim/50 kick. I think I'll likely be gassed on the last 25, but I'd still like to swim it this way. (Last time, without Fortina, I didn't take as many SDKs, though the ones I did take won the race for me.) I'm thinking either 13-13-13-10 or 13-13-10-13. Thoughts?

    50 evil:

    Doing this as a split request on a 100 evil. My one and only SCM 50 breast was at NE Champs in 207 where I went a 41.52. Given that I went a 34.1 in yards at Zones in April, I'd like to be in the high 38 range. That might even crack TT. It all depends on my start. I have to avoid going too deep and flutter kicking to the surface. I've been working on this in practice by pulling up on the pulldown instead of straight ahead. I'd like to stay underwater as long as possible each 25, and then muscle my way though the swim. If no one scratches during positive check in, I'll be in an end lane. Yuck at BU.

    100 free:

    I seeded myself at 1:20, as I wanted to have the option of going for a 50 free split in this event. And, if I need to, I will. But I've decided that I will probably swim it as a 100 free. I haven't swum the 100 free in SCM since NE Champs in 2007, when I went a very slow 1:06.0. I recall feeling absolutely awful in that race. It was my first race of the day and was definitely a "shake the cobwebs off" swim. I recall Stud saying my arms were moving very slowly. Not desirable, as I am usually known for my fast turnover. If I do swim the 100 free, I'm going to make an effort to take it out somewhat faster than usual. (At Zones, I almost even split this event as a hard warm up.) I figure I can die like a dog on the last event of the meet. I have an end lane for this event as well, unless others don't show. Of course, it is perfectly forseeable that I will be too tired to want to die like a dog.

    Updated December 7th, 2009 at 11:56 PM by The Fortress

    Categories
    Swim Workouts
  20. Sunday, Dec. 6

    by , December 6th, 2009 at 11:29 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Warm up:

    700 variety

    8 x 25 shooters

    Main set:

    4 x through:

    100 back or back kick (2 each) @ 2:00
    50 hypoxic back, breath at turn
    25 easy speed fly + 25 easy
    25 AFAP free + 25 easy

    4 x 25
    1-3 = long evil pullouts
    4 = AFAP back
    I forgot Fortina on the last back, and it was absolutely dreadful and appalling. I never want to swim back without Fortina. Can't stand the sensation of water rushing into my nose anymore. So now I'm a Fortina addict.

    50 dolphin dive

    Total: 2100 meters

    hottub + steam

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

    Commentary:

    Took, yesterday off as usual. Jeez, I think I swam 6 days last week since I was deprived of other forms of exercise. lol Better to be in the water more during taper anyway.

    My free felt pretty good today. I'm really working on keeping my head still when I sprint. I need to do an event analysis, but I'm too lazy this late at night after a busy meet filled weekend. I like CS's list of goals, though I think my own might be slightly more moderate this time around. I've been doing all PBs at my taper meets lately, and don't think this trend can continue much longer/indefinitely. (Sorry, Wolfy.)

    On an up note, Mini Fort's high school team won both their meets. I like high school meets -- it's more about racing than times and depth matters so everyone can score points. Mini rocks in the 200 IM ... if only she could even remotely do backstroke ...

    Made it through day 2 of the no lactate no gluten diet. I'm wondering about WTF I'm going to eat at the meet next weekend. I think there must be one of those potentially offensive products in virtually every consumable I would typically eat during a meet ... GU is probably bad. I may have to energy bars, GU and gatorade anyway. I was checking my Endura sports drink, which has malodextrin. I have to see whether that has some lactose product in it ... Here's a good list a friend sent me: http://www.traderjoes.com/attachments/NoGluten.pdf

    It's been fun watching the results come in from Long Beach. Such fast swimming there, it's unbelievable. Hoping all my friends did well at their meets too.

    I have been too tired/busy/lazy to do my RC exercises for 3 days ... Not a good thing. Oh well.

    Updated December 7th, 2009 at 10:07 AM by The Fortress

    Categories
    Swim Workouts