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Swim Workouts

  1. All Systems Go, Tuesday, May 18

    by , May 18th, 2010 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (25 EZ speed fly + 25 EZ)

    50 EZ

    2 x (25 fast + 75 EZ)

    3 x (backstroke start + 35 EZ)

    100 EZ

    Total: 1350

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

    Commentary:

    I swam in an old B70 today. Honestly, I didn't feel that much different than yesterday. Perhaps a little floatier. Fly still feels strong, always an indicator for me (like Patrick). My backstroke starts were solid. I must stick with 13 SDKs; with a good start, 14 puts me past the 15 meter mark in a B70.

    I had a light massage where I was told I "wasn't tight." Well, duh, I haven't done a thing lately.

    Otherwise, all systems go:

    taper bitchies -- check, although flashpoint isn't as low as other tapers

    taper munchies -- check, no chips in the house thankfully

    taper hypochondriasis -- check, worried about twinges here, there and everywhere

    taper jitters -- check, today is the high point so far

    taper type A -- check, packing (initial pile of stuff below), printing addresses, USMS card, reservations, split request form, worried that my 4th speed suit is too big , checking toenail polish ...


    Patrick's entry from today sums up how I feel: I've done everything I reasonably can to get ready and I'm feeling optimistic and psyched about my events. In fact, this is the most psyched I can ever remember being for a 100 fly as a master. Let's race!

    Updated May 18th, 2010 at 06:23 PM by The Fortress

    Categories
    Swim Workouts
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  2. Monday, May 17

    by , May 17th, 2010 at 08:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 swim
    300 fly drills

    2 x (3 x 25 easy speed + 25 EZ)
    2 shooter, 2 breast, 2 fly

    50 EZ

    2 x (25 fast + 50 EZ)
    1 flutter kick, 1 free

    100 EZ

    Total: 1400

    Hottub

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

    Commentary:

    Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.

    I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...

    I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.

    My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?

    Getting very psyched, have great dinner plans. But where is the real party on Sunday?

    Updated May 17th, 2010 at 09:19 PM by The Fortress

    Categories
    Swim Workouts
  3. Sunday, May 16

    by , May 16th, 2010 at 07:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Other sets:

    2 x (25 EZ speed breast + 25 EZ)

    3 x (25 EZ speed fly + 25 EZ)

    1 x (25 fast flutter kick + 50 EZ)

    1 x (25 fast free + 50 EZ)

    50 EZ

    1 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1400

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

    Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!

    Now to get some sleep tomorrow and start packing for Atlanta!

    Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.

    Updated May 16th, 2010 at 08:37 PM by The Fortress

    Categories
    Swim Workouts
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  4. Turned the Corner, May 14

    by , May 14th, 2010 at 09:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000

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

    Commentary:

    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.


    No need to fear yoga!

    http://www.washingtonpost.com/wp-dyn...rss=rss_health
    Categories
    Swim Workouts , ART
  5. Thursday, May 13

    by , May 13th, 2010 at 10:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

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

    10 x 50 @ 1:15
    odds = 25 front scull + 25 underwater free recovery
    evens = chest press fly

    4 x 25 smooth no breather free

    100 EZ

    Total: 2000

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


    Commentary:

    Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.

    I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.

    Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...

    I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.


    Coconut Oil:

    I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.

    http://www.medicinenet.com/script/ma...ticlekey=52214

    http://www.newyorkbuyersclub.org/res...D_BLOATING.pdf


    Detox:

    Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.

    Deep Tissue massage:

    I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.

    http://www.active.com/Page22572.aspx

    I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.

    Updated May 13th, 2010 at 11:02 PM by The Fortress

    Categories
    Swim Workouts
  6. No Taper Bitchies Yet, May 12

    by , May 12th, 2010 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    odds = IM drill
    evens = IM swim

    #6 = broken 100 IM with 15-20 seconds rest at the 25 and 75 (had to do the Roddin turn at the 50).

    100 EZ

    8 x 50 @ 1:15
    done as 25 scull + 25 no breather free w/overkick

    50 EZ

    2 x through:

    4 x 50s
    odds = 25 shooter + 25 EZ @ 1:15
    evens = 25 AFAP + 25 EZ (2 free, 2 breast) @ 1:30
    50 easy speed russian breast drill (33s)
    100 EZ

    5 dives off side

    50 EZ

    Total: 2600

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

    Commentary:


    Because the forum was down this am, I couldn't check my blog to get my "9 days out" workout. I made one up, and was slightly slightly worried I did too much. But, having written it down, it looks fine for now.

    The taper bitchies haven't really kicked in yet ... Tomorrow is my last workout with some real sprints + long rest, then I'm shifting into warm up mode. (What should we do Speedo?) If I don't have the TBs by the weekend, I will wonder what's up. I certainly seem to have the taper munchies ... I'm guessing I still feel crappy and somewhat sore from my deep tissue massage. (It does seem to take me a longer time than usual to recover from these.) 4 days of feeling crappy and counting ... Whoops, just yelled, perhaps a TB moment.

    I really haven't been stretching too much the last couple weeks. So I've decided just to stick with The Stick and the foam roller and the body work.

    Still mulling over whether to get a bullet blender for Nats. I have stocked up on "plastic" easily digestible food: espresso and jet blackberry gu, cliff shot bloks with caffeine, packets of puresport and "amazing meal," etc. I need more gluten free Protein Fusion bars.

    Mr. Fort had an interesting conversation with a nutritional expert from UMPC recommended by his trainer. One of the tips she gave him for his marathon was: 5 days before (I think that's the number), he should get an extra serving each meal and drink 8 bottles of water with electrolytes. (He's usually a bit of a camel.) She thought this would make the muscles super hydrated and "fed" so that he wouldn't have to worry about food as much during the race. I wonder if this has any applicability to a multi-day meet? Or perhaps to a distance event the first day?

    I have once again successfully bribed Mini Fort to try on my Jaked for me. I get very wigged out over trying on that particular suit. It takes FOREVER the first time. I wish I hadn't put a tiny tear in my old one just in case.

    Musings over Nationals Events:

    Obviously, I'd like to do some PBs. I'm not sure I can get there in the 50 free, where I dropped a lot of time and surprised myself last year, but we'll see ...

    50 breast: Hoping for good breakouts and hand speed. I think head position is a long term project; I've really only been training breast for 6-8 months and I still have a lot of work to do if I decide not to retire from the evilstroke. I'm glad this is the first event, as I care about it the least and I sometimes need an event to get out the "cobwebs." (In this regard, I recall that my first event at Austin Nats was very fast and my first event at Indy Nats was rather iffy.)

    100 fly: I'm prepared to HTFU and die like a true sprinter on the last length. I'm glad this event is day 1, so I don't have to fret over it. I will throw in a few singles. Even though Jimby thinks I don't train 100s, this is, in fact, one of my highest seeded events at Nats. :-P

    50 back: I think I know how to swim this. Will try to stick with 13 SDKs the first 25. The competition in this event in my age group is insane. There are 4 of us that have gone 28.0 or faster.

    50 fly: I plan only to breathe once on the first 50 about 7 yards from the flags. I would ideally like to go 26.99, as I went 27.0 last year. The fastest time in the country is 26.8. This will be another super close event.

    100 IM: I realized today that I only swim this event at taper meets. Not sure why ... Is this a dislike-of-breaststroke hangover or an unconscious rebellion against IMs because I swam them every single meet as an age grouper? Or perhaps the 100 IM is always the first event I cut if a meet order doesn't suit me? In any event, if plan to: do the Roddin turn (why not?) if I hit the wall with my left hand, do my evil allotted dolphin kick during the pull down rather than pre-kicking to avoid undue oxygen debt, breathe 3 times out of the freestyle turn and then put my head down the last 15 yards.

    100 back: I'm going to swim this event just like I did at NE Champs: lots of SDKs. The key thing is that I must go faster than 1:02.8 to continue chicking Geek in our cyber gridge. The things that keep us motivated ...

    50 free leadoff: Remember to keep head down and still and kick kick kick!


    CZ Recap:

    Here's a youtube vid about CZ featuring GMUP coaches Cheryl and Peter Ward: [nomedia="http://www.youtube.com/watch?v=Lz_CghLfRe4"]YouTube- USMS Colonies Zone SCY Masters Swimming Championship[/nomedia]

    I think I caught a tiny glimpse of my 100 fly and who could miss SwimStud?


    To Stretch Or Not:

    http://myfitnessdepot.com/indoor/to-...ot-to-stretch/

    Updated May 12th, 2010 at 09:26 PM by The Fortress

    Categories
    Swim Workouts
  7. Tuesday, May 11

    by , May 11th, 2010 at 04:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    2 backstroke kick, 2 russian breast drill, 2 single arm fly

    30 x 25 @ :20 RI, done as:

    1-10
    odds = shooter on back
    evens = long evil pullout

    11-20
    odds = EZ speed fly
    evens = EZ

    21-30
    odds = shooter on belly
    evens = good evil pullout/breakout, 2 quick strokes after breakout

    Wanted to do 10 more, but didn't have the time. 40 x 25 with some hypoxic work is one of my fav taper sets.

    50 EZ

    1 x 50 AFAP breast w/MF
    went 28, fastest to date

    100 EZ

    Total: 2250

    Deep Tissue Massage, 75 min:

    Went right here from the pool. Holy crap, I got beat up. I feel sore and exhausted at the moment. Must go get another green tea ...
    She really worked over my neck, shoulders, traps, scapular area. My lats were the most painful area. Ouch!

    Benefits:

    http://www.livestrong.com/article/94...issue-massage/

    http://hubpages.com/hub/Understandin...ssage-Benefits

    The latter suggests an epsom salt bath will aid release of toxins. I've never tried that ...


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

    Commentary:

    I felt absolutely ghastly today until the end of the short workout. I wanted to crawl out during warm up. Even my backstroke felt alien. I'm sure tomorrow I'll feel sloggish as well b/c of the deep tissue. But I will keep ignoring this feeling. I think more hypoxic work is in order tomorrow. I should probably pony up and do some broken 100s as well.

    Saw this on FB. I might try some of these for fun during the otherwise deadly dull taper workouts. http://ht.ly/1JA3V

    I saw Wolfy mentioned on Patrick's blog that it's probably time to quit dedicated stretching. Really? It tires the muscles just to stretch?

    FYI, for any Lost addicts, this is a great page on FB: http://www.facebook.com/group.php?gi...3331633&ref=ts

    Updated May 11th, 2010 at 05:38 PM by The Fortress

    Categories
    Swim Workouts
  8. Deadly Dull, May 10

    by , May 10th, 2010 at 09:38 PM (The FAF AFAP Digest)
    Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

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

    50 EZ

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

    50 EZ

    6 x 100 kick @ 2:00

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

    50 EZ

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

    100 EZ

    Total: 2700

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

    Commentary:

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

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

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

    New suits:

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

    Rocket Science:

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

    Jaked:

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

    Q Swimwear:

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


    Where to eat in Atlanta:

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

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


    For Jazz to chew on:

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

    New Toy?

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

    https://www.darkfingloves.com/

    For Chris: Body Shaving:

    http://ht.ly/1IYRU

    Updated May 11th, 2010 at 12:21 AM by The Fortress

    Categories
    Swim Workouts
  9. Weekend, May 8-9

    by , May 10th, 2010 at 12:13 PM (The FAF AFAP Digest)
    Saturday:


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


    Sunday:

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

    Gardening, 3.5 hours

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


    Swim/Solo/SCY:

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

    Warm up:

    700 various

    Main Sets:

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

    50 EZ

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

    50 EZ

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

    200 chest press fly

    100 EZ

    Total: 2000

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


    Commentary:

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

    Articles:

    ABCs of Mental Training:

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

    5 fixable nutrition mistakes:

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

    Updated May 10th, 2010 at 12:29 PM by The Fortress

    Categories
    Swim Workouts
  10. Friday, May 7

    by , May 7th, 2010 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Hypoxic Set:

    4 x through:

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

    50 EZ

    Short Axis Sets:

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

    50 EZ

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

    50 EZ

    Long Axis Sets:

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

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 3150

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

    Commentary:

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

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

    Strongest Girl in the World?

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

    Updated May 7th, 2010 at 06:30 PM by The Fortress

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

    by , May 6th, 2010 at 04:32 PM (The FAF AFAP Digest)
    Swim @ SpringHill w/Speedo & Hulk:

    Warm up:

    700 various

    Transition Set:

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

    Speed/Quasi Lactate Set:

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

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

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

    300 EZ

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

    Total: 2000

    10 minutes hottub


    ART, 30 minutes

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

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

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

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

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


    Commentary:

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

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


    This guy's super human powers are amazing:

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

    Pre-swim warm up movements:

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

    Yoga for Travelers:

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

    Updated May 7th, 2010 at 11:34 AM by The Fortress

    Categories
    Swim Workouts
  12. Wednesday, May 5

    by , May 5th, 2010 at 10:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Technical/Speed Set:

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

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

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

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

    Drill 50s:

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

    100 EZ

    Total: 2800

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


    Commentary:

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

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


    Random Musings:

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

    2. Maple syrup in smoothies is truly disgusting.

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

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

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

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

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

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

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

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

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

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


    Articles:

    Wonder food for women:

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

    Heavier Lifting and No Bulk?

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

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


    Events for Nationals:

    Friday:

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

    Saturday:

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

    Sunday:

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

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

    by , May 4th, 2010 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 twirling SDK shooters w/MF

    Main Set:

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

    1 x (25 free AFAP + 25 EZ)

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

    2 x (25 AFAP evil + 25 EZ)

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

    3 x (25 AFAP back SDK + 25 EZ)

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

    50 EZ

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

    300 EZ

    Total: 2900


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

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


    On Sleep:

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

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

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

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


    On Toenails:

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


    Articles:

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

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

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

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


    Benefits of Steam Room:

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

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

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

    Some of the other benefits include…

    Help for Lung related issues

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


    Chlorella:

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

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

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

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

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


    Seven Proformance:

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

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

    Updated May 4th, 2010 at 09:01 PM by The Fortress

    Categories
    Swim Workouts
  14. Ande Workout Redux, May 2

    by , May 2nd, 2010 at 09:43 PM (The FAF AFAP Digest)
    SCY/Swim/Solo:

    Warm up:

    800 various

    Ande "Stations:"

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

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

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

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

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

    100 EZ

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

    5 x 25 UW shooter, working on DPK

    125 EZ

    Total: 3300


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

    Commentary:

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

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

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

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

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

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

    Updated May 2nd, 2010 at 10:39 PM by The Fortress

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

    by , April 30th, 2010 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just a short active recovery workout:

    Warm up:

    600 various

    Short Axis Drill Set:

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

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

    50 EZ

    Drill-Shooter Set:

    10 x 50 @ 1:15

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

    evens = double shooter on back w/fins

    100 EZ

    Total: 1850


    ART, 40 minutes:

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

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

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

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

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


    Hot Yoga, 90 minutes:

    Hope I get a good instructor tonight!

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

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


    P90X in the Washington Post:

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


    Purchases:

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

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

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

    Updated April 30th, 2010 at 10:55 PM by The Fortress

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

    by , April 29th, 2010 at 11:34 PM (The FAF AFAP Digest)
    SCY @ Oak Marr w/Speedo:

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

    Warm up:

    500 various
    (I was a bit late)

    Transition Set:

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

    Lactate Set:

    6 x through:

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

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

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

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

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

    Total: 2550

    Hottub, 10 minutes

    Starts:

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

    10 x starts

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

    2 x breaststroke start & pullout

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

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


    DRYLANDS:

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

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

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

    Stretching, 15 minutes (go me! )

    2 x hottub/steamroom/cold shower

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

    Commentary:

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

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

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

    Updated April 29th, 2010 at 11:48 PM by The Fortress

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

    by , April 27th, 2010 at 09:07 PM (The FAF AFAP Digest)
    Drylands:

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

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

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


    Swim/SCY/Solo:

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

    Warm up:

    600 various

    Aerobic Set:

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

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

    I used about a :20 RI

    Speed Set:

    With fins, 2 rounds of:

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

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

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

    100 EZ

    Total: 3650

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


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

    Commentary:

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

    Video:

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

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

    Question:

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


    Relays:

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


    Interesting blurbs:

    Customizing Workouts:

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

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

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


    Vitamin D:

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


    Another Dryland Study Abstract:

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

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

    Updated April 27th, 2010 at 11:19 PM by The Fortress

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

    by , April 23rd, 2010 at 03:10 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU

    700 EZ

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

    Pictures:

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

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

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

    by , April 22nd, 2010 at 06:44 PM (The FAF AFAP Digest)
    ART, 40 minutes:

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

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

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


    Swim/SCY/Solo:

    Warm up:

    600 various

    Main sets:

    8 x 50 fly drills @ 15-20 RI

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

    50 EZ

    2 x (25 build free + 25 EZ)

    1 x (25 fast evil + 25 EZ)

    150 EZ

    Total: 1550


    Commentary:

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

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

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


    Articles:

    Drylands:

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

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

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



    Triathlon swim starts:

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

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


    Sports Nutrition:

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

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

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

    by , April 21st, 2010 at 11:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

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

    50 dolphin dive

    10 x 25 UW shooters, dolphin kick on side

    50 dolphin dive

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

    3 x (25 AFAP evil + 50 EZ)

    175 EZ

    Total: 2000

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


    Commentary:

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

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

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