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Swim Workouts

  1. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000

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


    Commentary:

    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights


    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.


    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    http://www.active.com/swimming/Artic...ers.htm?page=2.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life


    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Categories
    Swim Workouts , Planning
  2. First Pull Set Ever! April 11

    by , April 11th, 2010 at 10:17 PM (The FAF AFAP Digest)
    I have now found through repeat experience that going to dinner & drinks with friends on Saturday night is not conducive to me making it to my Sunday am team practice. I'm up too late and the desire to sleep in is too great. So I ventured out on my own after lunch. I stole and modified two Geek sets that I've done before and like (#1 & #3 below).

    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters on back

    50 EZ

    Speed Set #1:

    5 rounds of:

    4 x 25 fast @ :45
    50 EZ

    odds = flutter kick w/board
    (fast was purely perceived effort not time on these so much)

    evens = evil pull w/buoy

    50 EZ

    Aerobic Pull Set:

    In my 5 years as a masters swimmer, I have never once done a pull set with paddles. (I've never even touched a pull buoy until I started doing power breast pulls). But my legs have been sore from drylands, so I decided to give it a whirl. Didn't seem to bother the shoulders too much, which seem stronger lately from drylands. Couldn't use a pull buoy on these though. Tried a 50 and felt like I was going backward. This interval was super easy w/paddles and I was just cruising it. Now I know why so many like them!

    10 x 100 @ 1:30 w/paddles

    odds = free
    evens = back

    50 EZ

    Speed Set #2:

    1 round of:

    1 x 50 fast @ 1:00
    1 x 100 EZ
    2 x 50 fast @ 1:00
    1 x 100 EZ
    4 x 50 fast @ 1:15
    1 x 100 EZ

    I did the fast ones evil with a monofin. Went 30, 29, 30, 30, 30, 29, 29.

    Total: 3500


    Hot Yoga, 90 minutes:

    Ate a recovery bar and hopped right in the car to drive to bikram yoga. I have this perception that yoga post swimming prevents some tightening. And I had my best standing/balancing session yet. We had my fav teacher (so far), Insel. He's very good at encouraging people and helping rather than giving carping critical instructions.

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

    Commentary:

    Feeling pretty beat and tired tonight. Will definitely plan just a slow recovery swim for tomorrow. I feel in good shape now, but my biggest issue at the moment is being so dinged up. I've had 3 nasty falls in 2 weeks, proving I should just avoid land. First, I feel face forward landing on my kneecaps and forearms (which are still sore). Last week, which I didn't blog feeling rather idiot-like, I slipped on a flight of stairs in my compression socks (doh!) and landed on my ass and the right side of my back. Huge bruises. Tonight, while hopping into the shower after yoga, I slipped and landed with my forearm at a 90 degree angle to a stainless steel soap dish, slicing and bruising my forearm. I contemplated whether to get a stitch, but decided not too. But it scared the living sh*t out of me. Hopefully, this will all heal in a couple weeks and I can avoid other slip and falls. Sheesh!

    Does this happen to anyone pre-race?

    http://www.active.com/cycling/Articl...tm_medium=feed


    Weekly Totals:

    4x swim (with a lot of speed work), 12,000
    4x dryland (hammered this)
    bikram yoga, 2x
    rest day, 1x

    Under Elise's training methodology, I'm scheduled for a "de-loading" week the week before Zones. So I think I will rest 3-5 days. Or perhaps just rest the legs 5 days.

    Updated April 11th, 2010 at 11:06 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  3. Swim/Dryland/Yoga, April 9

    by , April 9th, 2010 at 04:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 IM @ 1:45
    odds = drill
    evens = swim

    50 EZ

    Speed Sets:

    12 x 50 @ 1:00
    odds = fast breast pull w/buoy
    evens = EZ

    These power breast pulls seem great for developing and generating hand speed. I like them!

    50 EZ

    3 x (3 x 25 AFAP + 25 EZ) @ 1:15
    #1 = fast doggy paddle drill/underwater free recovery drill
    #2 = fast UW flutter kick
    #3 = fast free

    100 EZ

    1 x 50 AFAP back w/fins
    went 23.5, fastest I've done in this pool
    my streamlines felt tight and efficient

    100 EZ

    Total: 2900


    Drylands:

    elevated push ups, 4 x 15
    power wheel roll outs, 2 x 25
    deep squat isometric, 1 x 3:00
    rock star jumps, 2 x 10
    push up isometric hold, 1 x :45 (didn't have the steps I needed)
    lunge isometric hold, 1:30 each leg


    Bikram Yoga:

    Heading to hot yoga at 6:00 after I drop my youngest at soccer practice. Hope I make it through the standing positions.


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


    Commentary:

    Did a speed workout, as planned. Legs were tired from yesterday's drylands and it felt like it took a long time to get warmed up. But I felt pretty speedy by the end.

    I was doing fairly well with my spring allergies despite the massive/record amount of pollen in the air. But today I started wheezing and had to whip the inhaler out during practice. I need to remember to use it before in the future.


    Extreme Angle Isometrics:

    Here's some literature on the isometric holds at extreme angles that I've been doing before my dynamic exercises. I'm supposed to do these every day for awhile, but I haven't summoned up the determination for that yet. Your legs are supposed to get used to them after awhile. Mine are quite tired after yesterday's hold fest.

    http://evolutionaryathletics.com/tag...me-isometrics/

    Here's a key line: " ... an isometric contraction followed by a concentric dynamic movement will increase the force of the movement by up to twenty percent!"

    http://www.city-data.com/forum/exerc...ight-gold.html

    And this: "get strong as an ox"

    http://www.elitetrack.com/forums/viewthread/6578/#49049 (comments focusing on Jay Shader's work)

    And this study:

    http://www.ncbi.nlm.nih.gov/sites/entrez

    Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
    Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.

    BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.

    PMID: 8316579 [PubMed - indexed for MEDLINE]

    This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.


    Too bad QBrain is not around for some analysis!
  4. Gym + Swim, April 8

    by , April 8th, 2010 at 10:18 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 1 x 15, each arm

    holds:

    deep squat, 1 x 3:00 (I've done 5:00 minutes before, but it was bothering my shins, so stopped at 3:00.)
    push up hold with hands on 2 steps, 1 x 2:00
    tricep/bicep hold w/yoga ball & 10 lb DBs, 1 x 2:00
    lunge, 1 x 2:00, each side
    straight arm plank w/feet on yoga ball, 2 x 1:00


    Other:

    dead bugs on bosu, 2 x 25
    russian twists on incline bench, 25 x 2 x 25
    standing lat pulldown, 130 x 2 x 10
    lying overhead tricep press, 50 x 2 x 15
    twisting squat swings, 25 x 2 x 15
    push up rows w/10 lb DBs, trying to keep perfectly still, 2 x 25 (it would be super difficult to do these with stacked feet)
    box jumps, 2 x 10
    altitude drops to squat position, 2 x 10
    (These are hard on the knees, I think. At least my bruised kneecaps really felt it.)

    Ate a banana and an energy bar and drove 10 minutes to the pool ...


    Swim/SCY/Solo:

    I had just planned on a recovery/aerobic type workout.

    Warm up:

    700 various

    Hypoxic/Aerobic Set:

    10 X 100 @ 1:45 w/MF

    odds = dolphin kick on back, 1st-3rd 25s = 6 SDKs (about halfway down pool), 4th 25= UW shooter

    evens = evil with long pullouts to the 15 meter mark

    50 EZ

    Modified Elise Set:

    I modified Elise's 3 x (8 x 50) set, with the 8 = 2 of each stroke. Originally, I intended on doing them drill, kick, swim. I had hoped to do the kicks fast-easy. But, there was no way. My legs were still fried. After one attempted fast kick, I altered course and did it thusly:

    3 x (8 x 50), done as:

    set #1 = drill @ 1:00, 2 of each stroke:
    single arm fly
    miss america drill
    breast pull
    underwater free recovery

    set # 2 = swim @ :50

    set # 3 =
    odds = fast evil pull (35ish)
    evens = scull

    100 EZ

    Total: 3100

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


    Commentary:

    I used the exercise out of my funk method today. Worked reasonably well. My legs are still tired though. The power evil pulls were nice b/c they worked my arms. I am planning a speed workout tomorrow, and I may lay off the kicking some for that. Maybe I'll finally bust out my darn parachute.


    Articles:

    Eccentric exercises for tendonitis and strength:

    http://www.chiroweb.com/mpacms/dc/article.php?id=43551

    Ahelee posted this little ditty on my FB wall today:

    http://www.telegraph.co.uk/health/wo...-drinkers.html
  5. Bummer, April 6

    by , April 6th, 2010 at 04:35 PM (The FAF AFAP Digest)
    Pouting First:

    My meet this weekend is apparently cancelled for insufficient attendance. Oddly, it doesn't indicate this on the PV masters website and I didn't receive an email to that effect. I found out on FB from other swimmers who were notified. WTF? Did my entry form get lost in the mail again?! Really bummed about this as I was hoping to get some much needed start practice and speed work as well as times in a couple events. 2010 has been a tad disappointing so far. The Richmond meet was marred by blizzards and cramps. The Albatross meet was marred by the flu and a stolen suit. Now this meet is cancelled. I think this may be the first year I don't have a tapered time in the 50 free. And I was hoping for a re-do of another event. Crap. I also may change my Zones events in light of this.


    Swim @ Oak Marr w/Speedo:

    At least I had a workout buddy today! Speedo and I tried out a Rich Abrahams set. It was definitely more speed work than a true lactate set, though my legs were burning by the end. The 3 x 100 AFAP set is far worse.

    Warm up:

    800 various

    Transition Set:

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

    I didn't feel so great on these. I was sore and felt like I was moving through jello a bit.

    Speed Set:

    4 x broken 100s @ 9:00, done as follows:

    1 x 50 swim AFAP @ 1:00
    1 x 25 swim AFAP @ :30
    1 x 25 kick AFAP @ :30

    200 EZ after each

    I did mine with fins, as I am wont to do with speed work. I think I should have been slightly faster on these. However, given that I am sore and tight, the times weren't too bad. #2 was the best and #4 was the worst and hurt the most. My legs gave out on the last 25 kick.

    #1 = back
    25 + 12 + 12 = 49

    #2 = back
    24 + high 11 + 12 = high 47

    #3 = breast
    30 + 15 + 15 (swam this) = 1:00

    #4 = fly
    24 + 12 + 12 = 48

    I was gasping and panting a lot more than Speedo on these. I think he was loafing.


    Total: 2500


    Massage:

    Had a massage today to help ease soreness and prep for the now cancelled meet. Oh, well, I really needed it. She said I was tighter than usual. I guess with the intensity of my workouts, I need to stretch for a period of time every day and not just rely on periodic yoga to keep me loose. Now, I am off to mull over my Zones entries and re-decide what to swim. Since the 100 IM is my 6th event for Nats (and could be cancelled since I refuse to time ), I'll have to stick with that one.

    I'm going off the wagon and having a glass or two of chard tonight. I can't tell any damn difference anyway!


    Some ab exercises:

    [nomedia="http://www.youtube.com/watch?v=TU5BE8opXTA"]YouTube- Six Pack Abs Great Abs Exercise "Exercises Abdominals"[/nomedia]

    Updated April 7th, 2010 at 12:06 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  6. Team Swim + Yoga, April 4

    by , April 4th, 2010 at 08:20 PM (The FAF AFAP Digest)
    SCY @ GMU

    Warm up:

    I strolled in a bit late. The team did 1200; I did 800 various. There was very light attendance due to Easter. So I got my own lane.

    Hypoxic Speed Set:

    15 x 25 @ :40
    4 fast UW w/fins + 1 easy
    25 EZ

    Aerobic Set:

    6 x 250

    Assigned:
    250 free @ 3:40
    2 x (200 IM + 50 choice) @ 4:00
    250 free @ 3:40
    2 x (200 stroke + 50 choice) @ 4:00)

    Did:
    250 flutter kick w/fins & board @ 3:40
    2 x (200 IM drill, cruise + fast 50 flutter kick w/board, went 27s) @ 4:00
    250 flutter kick w/board & fins @ 3:40
    2 x (2 x 100 russian breast drill, with :20 RI, went 1:18s)

    50 EZ

    Speed Sets:

    4 x 25 fast off blocks + 25 easy
    2 UW
    1 free
    1 back

    Coach told me I was too deep on my backstroke start. She mentioned that I am probably used to pushing deep with the B70 and that will change without the suit. It took me awhile to get used to the B70, and really maximize my streamlines and breakouts. I sort of resent having to relearn it all. But, I won't think about that right now!

    50 EZ

    12 x 50 kick @ 1:00, no fins
    odds = fast
    evens = slow

    On 1-6, I was going 37-38s on my fast backstroke kick. I decided to take more rest on the second half of the set. Skipped 2 50s. Went 35s on two fast ones.

    200 EZ

    Did 5-6 more starts off the blocks even though my calves were shot. I think I'm going to do 6 SDKs on my 50 fly start and breakout this weekend.

    50 EZ

    Total: 3750 + starts


    P90X Stretch, 60 minutes:

    I spent about 3 hours driving around and to BWI today in traffic. I got home and was very stiff. So I plugged in the P90X Stretch DVD. It's sort of a combo of stretching and yoga without the hard yoga. A few of the bikram poses are in this DVD. I skipped a couple of the shoulder stretches, which looked like the verboten ones.

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


    Commentary:

    I think I have DOM from all the starts the other day. The outer soleus muscles in my calves are killing me. Feels sort of shin splinty. My legs were also still pretty tired today. I thought I'd feel better after a day off. So, reluctantly, I am going to have to do less leg centric workouts for a couple days. Re: DOM: http://laurensfitness.com/2008/01/04...our-body-heal/. When they're less sore, I'm going to try some drylands work with ankle weights on. Flutter kicking or good morning darlings on the bosu with ankle weights would make it harder.

    Weekly Totals:

    Swim, 4x, 14,150 yards
    Drylands, 2x
    Yoga 2x

    Not too bad considering I was traveling and there was no nearby pool. The nicest thing was that, for a change, none of the workouts were solo!


    Russian Breast Drill:

    My 9 year old took a vid of me doing the russian breaststroke drill at the end of the Sewickley practice last Monday. As you can see, it gives you a really good hunch and lunge. And my head position is still off. Jimi is in the same lane, overreaching on his freestyle entry.

    [nomedia="http://www.youtube.com/watch?v=y1d9CKbFoGk"]YouTube- Russian breast drill[/nomedia].


    The Moob Video, Featuring Jimi:

    Jimi has a habit of standing with his hands on his moobs instead of his waist. He demonstrates this in this short post-practice video. Bill and I make a short guest appearance.

    [nomedia="http://www.youtube.com/watch?v=AvUGd0tNQD0"]YouTube- The Moob Video[/nomedia]



    USTA disallows certain wetsuits and suits:

    http://www.slowtwitch.com/News/USAT_...ules_1277.html

    I had no idea wetsuits could be thicker than 5 mm. That's fat!


    Overhead Squat: Ultimate Exercise:

    http://laurensfitness.com/2008/01/21...mate-exercise/.



    Freestyle Breathing:

    Ran across this youtube vid on free breathing, which I suck at: [nomedia="http://www.youtube.com/watch?v=KB4fJxMWX3U"]YouTube- Freestyle Breathing with Michael Phelps, Katie Hoff, & Bob Bowman[/nomedia].


    Lower Back Exercises:

    http://www.realsimple.com/health/fit...614/index.html


    Gluten-Free:

    I saw there was an article in Swimmer about gluten free swimmers. Haven't had a chance to read it yet, but will. I did somehow manage to gluten myself this weekend, which resulted in a icky neck rash. I think it was likely my dinner at Cafe Salsa (latin food) on Friday night. Marinades and salad dressings I think are my downfall ... I would have tried to grill the wait staff more, but they didn't speak very good English.


    Calorie Consumption/Weight Loss, WSJ:

    http://ow.ly/1udMn

    Updated April 4th, 2010 at 10:01 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Eureka! April 2

    by , April 2nd, 2010 at 05:23 PM (The FAF AFAP Digest)
    Swim/Solo/SCY

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 single arm fly @ 1:45

    Speed Work:

    Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!

    50 EZ

    Pete had planned a backstroke sprint set, which suited me just fine. So we did:

    8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.

    200 EZ

    Total: 2150, plus starts (probably 500) = 2650

    -----------------------------------------

    Commentary:

    So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.

    Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.

    Off to drinks and dinner and then another regatta tomorrow

    Articles:

    Sports Injuries: When to tough it out

    http://www.nytimes.com/2010/04/01/fa...?ref=nutrition

    Shoulder pain:

    http://health.nytimes.com/health/gui...nyt-classifier

    Updated April 4th, 2010 at 08:08 PM by The Fortress

    Categories
    Swim Workouts
  8. Drylands + Swim, March 31

    by , March 31st, 2010 at 11:18 PM (The FAF AFAP Digest)
    Drylands:

    Didn't feel like going to the gym, so did drylands on my own.

    Holds:

    Tried 5 holds the trainer recommended and 3 others that I could do in the house:

    deep squat isometric hold, 1 x 5:00
    (had to do this since Q bragged he could do it for 5 minutes; uh, ouch)

    lunge hold in runner position, 1 x 2:00, each leg (harder)

    push up isometric hold, 1 x 2:30

    good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.

    cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg

    isometric handstand, 2 x 1:15
    (better than the :45 I was doing before)

    side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side
    http://www.examiner.com/x-36787-LA-T...h-the-Leg-Lift

    (This side plank with twist oblique looks difficult as well: http://images.google.com/imgres?imgu...26tbs%3Disch:1

    one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.
    http://images.google.com/imgres?imgu...26tbs%3Disch:1

    Other core:

    power wheel roll outs, 2 x 25
    elevated push ups, 3 x 15
    good morning darlings on floor, 2 x 50
    rock star jumps 1 x 10
    med ball slams on sidewalk, 1 x 25
    (alternated with lil lil Fort)
    twisting med ball slams, 1 x 15


    Swim @ Sewickley Masters:

    Coached by Bill White (who writes great workouts!)

    Pre-practice warm up:

    600 various

    Main Sets:
    (about a minute rest between segments)

    8 x 100 @ 1:40
    odds = choice
    evens = IM

    6 x 50 fly @ :55, SDK 1/2 way
    I did double shooters.

    6 x 50 back @ :55, SDK 1/2 way
    I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.

    6 x 50 breast @ :55
    Did what was assigned.

    6 x 50 free @ :50, some type of restricted breathing
    I did backstroke kick, no fins

    50 EZ

    4 x 100 @ 2:00, 3 choice, 1 fast
    I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.

    50 EZ

    8 x 50 free @ :40
    I did 8 x 50 flutter kick w/board & fins.

    Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)

    50 EZ

    Total: 3550

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

    Commentary:

    The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.

    I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises: http://www.facebook.com/#!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.

    I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...

    Anyhoo, I'm dead from all of the above and happy I get to sleep in!

    Weights good!

    An article from Jim's sister publication:

    http://www.womenshealthmag.com/fitne...ength-training

    Bad news for chip addicts:

    http://www.aolnews.com/health/articl...drugs/19418046

    Interesting, ultra multi-sport blog entry by Rich Roll:

    http://richroll.arnokroner.com/blog-2

    Updated April 1st, 2010 at 01:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Swim @ Sewickley, March

    by , March 30th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Swim SCY @ Sewickley Masters:

    Coached by Bill White

    I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.

    Warm up:

    500 various

    3 x (3 x 50) evil drills @ 1:00-1:10
    #1 = drill with alternating PLD breast and regular breast
    #2 = breast pull with pull buoy
    #3 = breast kick, no board

    6 x 25 shooters, no fins

    Main Set:

    A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.

    6 x 100 @ 1:30
    1:00 rest
    6 x 50 kick @ 1:00
    1:00 rest
    6 x 100 pull @ 1:30
    1:00 rest
    6 x 100 @ 1:20
    right into 1 x 50 kick fast
    1:00 rest
    5 x 100 @ 1:15
    right into 1 x 50 kick fast
    2:00 rest
    4 x 100 @ 1:10
    (I did 4 x 50 breast fast)
    right into 1 x 50 kick fast

    I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.

    100 EZ

    Total: 4250

    10 minutes in the best steamroom ever

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

    Commentary:

    Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.

    My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol

    I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.

    In other news:

    1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).

    2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.

    3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.

    4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.

    5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.

    Ron DeAngelo's Biography:

    Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.


    6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.

    Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.

    Updated March 30th, 2010 at 11:15 AM by The Fortress

    Categories
    Swim Workouts
  10. Sat., March 27

    by , March 27th, 2010 at 07:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 UW shooters w/MF
    last 2 fast

    50 EZ

    Speed Work:

    8 x (25 AFAP + 50 EZ) @ 2:30 (or so, didn't keep track)
    2 of each stroke

    50 EZ

    1 x 50 AFAP w/MF, went :20
    had a leaky goggle and went crooked a bit

    100 EZ

    1 x 50 AFAP evil w/MF, went 27.5 ish

    100 EZ

    Total: 1850

    Hot Yoga, 90 minutes:

    I decided to go to yoga right after swimming to stretch out some of my muscle soreness. And I feel great now. However, I apparently have to find a time besides Sat. at 4:00 pm to go b/c the same jerk was teaching the class today. I find him, and his voice, incredibly annoying. He just raked a newcomer over the coals.

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

    Commentary:

    The speed work felt a little better today. I kept the yardage down and just sprinted b/c I was due for such a workout and I am hoping to go to my team practice tomorrow. Edit: Crap!!! My team practice is in the diving well b/c there's a meet tomorrow. Doesn't do me a damn bit of good in terms of working on starts. I will probably sleep in and do my own workout to avoid the hassle of swimming amidst noise and a swim meet.

    Goggle question: Do people like dark or clear goggles best? I have trouble seeing with some of my dark speedo goggles in poorly lit pools.

    I spent the late morning/early afternoon at the Polar Bear Regatta. The weather was actually fairly ideal -- sunny and about 50. FortSon's lightweight 8 hadn't been having a good week of practice. But they did well today, winning the lightweight race, beating last year's state champs and were only beaten by 1 heavy weight boat. Happiness!

    Mr. Fort went on a pretty fast 18 mile run today and is probably on the couch for the night. He seems to have succeeded -- finally -- in rehabbing his hammie and hip substantially. He is planning a marathon in May. He's in pretty amazing shape from all his running, cycling, lifting and core work at the moment.

    Recap of day 1 of NCAAs:

    http://www.swimnetwork.com/News/Swim...y-1-Recap.aspx

    Kettleball Training:

    http://www.star-telegram.com/2010/03...round.html#tvg

    Suspension Push Up Variations:

    [ame="http://www.youtube.com/watch?v=TcAhcNK7o-Q"]YouTube- Suspension Push Ups Variations Push and Curl[/ame]

    Updated March 27th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Gym + Swim, March 25

    by , March 25th, 2010 at 04:32 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    squat swings w/25 lb plate, 2 x 15
    cable twist with yoga ball, 50 x 2 x 15, each side
    alternating twisting lunges w/15 lb DB, 2 x 15
    one legged squats, 25 x 1 x 15, each leg
    box jumps (18" box), 2 x 10
    dead bugs on bosu, 2 x 25

    Then I did some new core exercises that I hadn't tried before:

    New Core:

    1. straight arm plank w/feet on yoga ball, 2 x 1:00 (this would be harder if you also put your hands on a med ball)

    2. plank row w/20 lb DBs (described this core stabilization exercise yesterday), 2 x 25

    3. wall squat against yoga ball w/10 lb med ball on thighs, 2 x 1:00 (definitely harder this way!)

    4. balancing plank: put feet on bosu and hands on 10 lb med ball, balance, move right foot to right side 5 x and left foot to left side 5 x. Do not stick ass in air; keep body straight. I did 4 x 10. This is a difficult core exercise; I had to practice a little before I could do it half decently. Fell over a couple times. lol

    5. med ball push ups, 2 x 10
    I did the tricep push up on the med ball and moved side to side. Really hard for me; I guess I'm not that used to push ups. I'd like to try this plyometric push up sometime: [ame="http://www.youtube.com/watch?v=1x23VTqeYVc"]YouTube- STX How To Plyometric push up with medicine ball for explosive power[/ame].

    6. standing chop w/bar: for this exercise, I grabbed the 45 lb bar and put one end of it in the bottom corner between 2 walls. I grasped the other end of the bar with 2 hands above my head -- almost like you were planting a pole vault pole. Then, holding the bar, I chopped downward to the left below the knee, came back up to vertical and chopped downward to the right. 2 x 25. I liked this one!

    RC work:

    internal and external rotators, 10 x 2 x 5, each arm
    med ball on wall, 2 x 25
    prone scapular scrunches, 5 x 2 x 25
    seated straight arm dips, 60 x 2 x 25


    Swim/SCY/Solo:

    Drove straight to the pool eating a banana and energy bar and did:

    Warm up:

    700 various

    8 x 50
    25 shooter, no fins + 25 scull

    Main set:

    This set (may have gotten a version from J. Miller) alternates pace 50s with fast 25s. I did the 4 x 50s as 1 x 50 EZ + 3 x 50 russian breast drill, no pullouts @ 200 pace (went 33-34s). This was a pretty hard set.

    4 x 50 @ 1:00
    :30 extra rest
    1 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    2 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    3 x 25 fast @ :30 (flutter kick w/board)
    4 x 50 @ 1:00
    :30 extra rest
    4 x 25 fast @ :30 (IM)
    4 x 50 @ 1:00
    :30 extra rest
    5 x 25 fast (flutter kick w/board)

    100 EZ

    Vertical Kicking:

    5 x 1:00
    odds = evils
    evens = dolphin, hands at side

    50 EZ

    Total: 2825 + VK

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

    Commentary:

    I'm pretty sore from drylands, which is making my swimming workouts difficult. But it's my first week back to hard training, so this is probably to be expected. I may actually put some biofreeze on my upper back and shoulders.

    Need to stop being lazy and enter some meets. I have this habit of waiting until the last minute.

    I mentioned on the "Cross Training with Running" thread that I may learn to row this summer for some aerobic cross training. I've never tried it before, so I think I'd need Mr. Fort or FortSon to teach me good technique.

    Mini Fort is swimming breast & fly in the South Eastern Sectionals tomorrow. (Happily, her team got the second prelim shift. ) I think this could be her last USS meet.

    Article:

    Arginine Supplement Good: http://www.sciencedaily.com/releases...0323192329.htm

    Updated March 25th, 2010 at 09:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Wed., March 24

    by , March 24th, 2010 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Hypoxic Set:

    4 x (5 x 25 UW shooters) w/MF @ :30

    #1 = belly
    #2 = back
    #3 = right side
    #4 = right side
    #5 = twirling

    50 EZ

    Drill Set:

    I really meant this to be an easy speed swim set, but I had NO easy speed today. My body was in slow mo after it's pummeling at the gym yesterday. So I abandoned what I had planned and did the following in an attempt (perhaps in vain) to avoid garbage yards.

    2 x through:

    3 x 50 IM order, working turns, @ :50
    2 x 50 evil kick @ 1:00
    1 x 50 scull

    MF Aerobic Kick-Swim Set:

    Stole and modified a Patrick set from a couple days ago. I mistakenly added an extra round of 100s -- lol.

    100 kicks @ 1:15/ 50 evil cruise @ 1:00 (no pullouts, worked on head position and lunge)
    extra :15 seconds rest after the 100s

    (I really should have done the 100s on a 1:10 interval, but I was too tuckered out.)

    1 x 100 @ 1:15
    2 x 50 @ 1:00
    2 x 100 @ 1:15
    3 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    4 x 50 @ 1:00
    4 x 100 @ 1:15
    4 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    3 x 50 @ 1:00
    2 x 100 @ 1:15
    2 x 50 @ 1:00
    1 x 100 @ 1:15

    100 EZ

    Total: 4450

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

    Commentary:

    Whoa! IN HTFU-ing yesteday, I did a number on my "itty bitty" "all girl" body. Was very sore, especially the upper body. It's so hard to do a quality swim in that condition. In any event, I toughed out this workout. Hopefully, it will have contributed incrementally to some aerobic improvement. I got a little carried away with the last set, which I didn't realize was 2500.

    Going to use the stick on the legs tonight. This is genius -- SwimmieAvsFan/Mollie brings the stick to meets. I will definitely do this at my next meet and give the calfs a "massage" between events. Feel like a bit of a bonehead that this did not previously occur to me.

    Trying to decide if I should do the April 10 meet. I dislike swimming completely beat up, and don't want to rest. It's also the same morning as a fun run my 9 year is doing. But I guess she could just have some daddy time ...

    USMS Mag:

    I haven't received my copy of Swimmer yet, but I see Jimi is in full on whine mode about his negative press from our "Both Sides of the Lane Line" articles. One day, he'll come over to the dark side. Being an "old man" doesn't seem very compelling.

    Core Stabilization Exercise:

    Mr. Fort gave me a new exercise from his trainer. Take 2 dumbbells, get in push up position, except have the DBs touching under your chest. Get in straight arm plank position. Then do a "row" to the chest with one DB. Repeat with the other one. While doing this, do not shift or transfer weight, but instead use your core. Sounds hard to me.


    WSJ Article on why core work works:

    http://online.wsj.com/article/SB1000..._RecentColumns


    TRX:

    I am (finally, in my typically uncoached and untrained state) going to see a trainer next week to get some further tips on core training and get trained on the TRX system. Mr. Fort was doing "suspended" planks last week with his feet in the TRX straps. He says it's harder, and that the trainer emphasized the benefits of TRX for swimming.

    TRX: http://www.fitnessanywhere.com/?_kk=...Fdlw5QodyB-UzQ

    Pre-workout formulas:

    http://ow.ly/1quCl

    Spring allergies hard to treat:

    http://ow.ly/1qpWH

    Supplements don't help bone density:

    http://doctor.ndtv.com/storypage/ndt...nís_bones.html

    Updated March 24th, 2010 at 09:28 PM by The Fortress

    Categories
    Swim Workouts
  13. Vids + Sun-Tues., March 23

    by , March 23rd, 2010 at 04:23 PM (The FAF AFAP Digest)
    Sunday:

    Hot Yoga, 90 minutes:

    Felt like a good stretch out after the meet.

    We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)

    I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.


    Monday:

    Swim/SCY/Solo:

    Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.

    Warm up:

    700 various

    Main Sets:

    12 x 50 w/MF @ 1:00
    odds = evil
    evens = double shooter

    50 EZ

    CS Kick Mountain:

    dolphin kick w/board & MF

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

    50 EZ

    5 x 50 @ :50
    done as 25 easy speed fly + free

    My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.

    5 minutes of vertical kicking,
    alternate evil and dolphin

    50 EZ

    Total: 3000 + VK

    Drylands:

    5 x 15 stacked feet push ups


    Tuesday:

    Drylands:

    med ball slams, 12-13 minutes
    single arm lat pulldown, 60 x 2 x 10, each arm
    narrow grip seated row, 90 x 2 x 10
    goblet squat, 65 x 2 x 15
    total ab machine, 110 x 1 x 20, 130 x 1 x 25
    wall squats, 2 x 1:00
    handstand, 2 x :45
    back extensions, 25 x 2 x 15
    hanging straight arm leg raises, 1 x 15
    squats w/med ball toss in the air (10 lb med ball), 2 x 15
    Icarian incline lever row, 80 2 x 10
    power wheel roll outs, 2 x 20
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 1 x 25

    Tabata jump rope
    (8 rounds of 40 seconds hard + 20 seconds rest)

    Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.

    Saw someone getting trained on TRX today. Looked kind of cool.


    Swim/SCY/Solo:

    Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.

    Warm up:

    600 various

    Main Set #1

    3 x through:

    3 x 50 drill @ :50
    2 x 50 drill @ 1:00
    1 x 25 EZ
    1 x 25 fast

    #1 = russian breast drill, breast pull
    #2 = single arm fly, chest press fly
    #3 = russian breast drill, breast pull

    100 EZ

    Main Set #2: Aerobic Kick

    20 x 50 kick w/fins, done as

    1-5 backstroke kick @ :45
    6-10 backstroke kick @ :40
    11-15 dolphin kick w/board @ :45
    16-20 flutter kick w/board @ :40

    100 EZ

    Main Set #3:

    4 x through

    1 x 100 evil @ 2:00
    75 cruise + 25 fast
    1 x 50 EZ
    1 x 50 double shooter w/fins

    50 EZ

    Total: 3550

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

    Commentary:

    Trying to HTFU and get back on track.

    I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!

    B70 Knee Skin vs. B70

    I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)

    50 fly:

    nero comp = 30.7
    knee skin = 31.5

    50 back:

    nero comp = 31.7
    kneeskin = 32.5

    The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).

    I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.

    I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!

    Videos:

    My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.

    50 fly:

    You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!

    [ame="http://www.youtube.com/watch?v=cd4h91x5uWY"]YouTube- 50 fly Albatross[/ame]

    I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol

    50 free:

    Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.

    Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.

    You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...

    http://www.youtube.com/user/Fortress.../0/LztZScU2UFg

    Article:

    Article on Vitamin D: http://www.eatmoveimprove.com/2009/1...-at-vitamin-d/

    Updated March 23rd, 2010 at 07:25 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  14. Friday, March 9

    by , March 19th, 2010 at 04:15 PM (The FAF AFAP Digest)
    I just did a meet-ish warm up as well:

    Swim/SCY/Solo:

    400 swim
    200 kick
    200 fly drills

    Main Sets:

    4 x (4 x 25)
    #1 = easy speed fly
    #2 = EZ
    #3 = shooter on back
    #4 = EZ

    50 EZ

    3 x (25 AFAP + 75 EZ)

    Total: 1550

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

    Still feeling plagued by allergies, but whatevah. Mr. Fort, who is now home, said, "You better ratchet down your expectations." I laughed because I don't really have any for this meet. Which, in reality, is kind of a bummer because I have always enjoyed this meet and swum pretty well. I will still enjoy the meet! But I have no idea how my 50s will stack up timewise. And that is complicated by the suit change.

    Speaking of which, HOLY CRAP!!!!!! I opened the box with my B70 Nero TX in it, and it looks like it was made for my 9 year old. No jokes. I showed it to Mini, who laughed. It looks demonstrably smaller than her/our Speedo Elite suit. When I held them side by side, there seemed a few inches difference in length. (So perhaps Big Noodler is right and the suits stretch out ASAP and are no good after a couple meets?) I am going to bribe Mini to try it on for me the first time, at least that's my plan. It looks like it would take multiple tries for me ... The straps look stretchier than the Pro and, like the new Speedo, there are no seams.

    Edit: OK, Mini got the TX on in 5 minutes. I have no idea how she does that ... It seems to fit/look pretty much like the Speedo. It looks smaller in the chest area (good for me) and the legs are almost transparent, so I think the fabric is slightly different there than on the Speedo. Alright, my turn to try it now shortly. It will take longer b/c I have a bigger ass from all those squats. Lovely. I'm sure Julie's "2 words" will aptly describe the result.

    And yay! Glad the meet doesn't start till 3! Sleepin' in.

    Oh, I asked my doc about ExFuse7, which I noted yesterday some athletes were using as recovery tonics. He said:

    "Basically it is a good drink, but experts say it may not be any better then
    antioxidants in foods like blueberries and blackberries/ pinapple and other high
    antioxidants. Antioxidants by these industries are measured by Orick value
    (spelling? ) which works well in the petri dish but no one has shown this
    relationship to be true in the human cell or body. None of these products are
    100% organic or standardized fully."

    Updated March 19th, 2010 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  15. Thursday, March 18

    by , March 18th, 2010 at 06:09 PM (The FAF AFAP Digest)
    Swim/SCY/Slow:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    10 x 50 double shooters w/MF @ 1:00

    50 EZ

    Speed Work:

    4 x 25
    odds = fast evil w/ MF
    evens = EZ

    100 EZ

    1 x 50 AFAP evil w/MF
    went high 29

    100 EZ

    4 x 25
    odds = AFAP free w/fins
    evens = EZ

    100 EZ

    1 x 50 dolphin kick w/board & MF
    went 23
    tons of calf cramps, ouch
    forgot to take magnesium (Sports Legs) before working out

    100 EZ

    Total: 2050


    ART, 30 minutes

    My doc commented that I was tight. Not surprising since I've been too tired and lazy to stretch. hehe And there was some soreness in the "fly-back" muscles. I think this is just due to the fact that I spend about 75% of my swimming in a streamline position.

    He did say it was good that I laid low and didn't overdo it this week. I only hope I can overdo it next week! I'm penciling in a bikram class for the day after Albatross.

    We discussed supplements again briefly in light of the "snake oil" articles from the Post. He hadn't read them, but did say that the problem with the supplements used in those studies to test disease prevention is that they are of OTC not medicinal grade strength. I wish there was more research done on the benefits or lack thereof of supplements for athletic performance. But, gee, I guess disease is more important.

    Here's an article I saw about nutrition (as opposed to supplementation) for athletes: http://www.active.com/running/Articl...tm_medium=feed

    I read some of the comments on this article. It seems runners are using the following for post workout recovery: Advocare, https://www.advocare.com/10015953/St...lavor=B&size=P, exFuse 7 PROformance, http://www.extractfuzion.com/shop/vi...=1&productid=4, and Body Fortress Advanced Whey Protein, http://www.substancereviews.com/supp...r-ratings.html. Looks like a couple of these have creatine in them. I didn't realize Advocare products had that ingredient ...

    Jimi is pitching a story to Men's Health on PRP. http://www.treatingpain.com/diagnosi...ch-plasma.html; http://www.terumo-cvs.com/optimizing...elet_gel.shtml. As far as I know, I'm the only masters swimmer that has attempted that for shoulder repair. But, sadly, since I am a chick, men's health doesn't care about my experience ... lol. So Jimi may try to experiment on himself!

    Article on Caffeine: http://www.psychologytoday.com/blog/...ee-ladies-only

    Article on late night snacking: http://www.examiner.com/x-10302-Phil...-healthy-foods

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


    Commentary:

    I am bored to death with feeling sickish, tired and doing dreadfully dull workouts. I'm mostly recovered, but now feeling allergy symptoms in the ENTs. I'm reverting to an Ande-ism and have resolved to just "act as if" I'm perfectly healthy and ignore all symptoms of any Jimi type malaise. So there.

    I'm not looking forward to trying on my kneeskin, which I hope does, in fact, arrive tomorrow. Julie Mulie already tried hers on and was traumatized by the experience. I expect to be as well. I've always said that kneeskins were NOT the way to go!

    Updated March 18th, 2010 at 10:59 PM by The Fortress

    Categories
    Swim Workouts , ART
  16. Wed., March 17

    by , March 17th, 2010 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    20 x 25 shooters w/MF
    1-10 on back
    11-20 twirling

    50 EZ

    Speed Work:

    1 x 50 AFAP back w/fins
    went 24
    blew past the 15 meter mark on the first 25 though

    150 EZ

    1 x 50 evil @ 90% (working on long streamlines)
    went 32

    100 EZ

    3 x (25 AFAP free + 50 EZ)

    some freestyle turns at race pace

    100 EZ

    Total: 1975

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

    Commentary:

    Still gradually improving health wise. Geez, does it have to take so long?! Still having some nasty sinus pain too, so heading back to the neti pot. I don't like to use my pool as a gigantic neti pot like Jimi.

    I'm slightly gruntled by my training in March. I feel like I've gotten somewhat off track. I'm trying to placate myself by noting, as Speedo and Chris have, that sometimes the body needs a break. Still, I'm ready to get back to regular training. I think I'll add back some aerobic work for a few weeks, but still focus on speed and strength in both the pool and gym. It's hard to believe it's only 2 months until Nats!

    WRT drylands, I saw a mention of a "snatch balance" exercise on the Cross Fit facebook site. I asked for and they sent me a video. [ame="http://www.youtube.com/watch?v=DrYjUy1BiI4"]YouTube- CrossFit Snatch[/ame] Looks like it's worth trying, a nice variation of a couple exercises.

    And great news wrt to my B70 customer service issue. After sending a third email, I got an email from the Pres of US Ops asking me to give him a call and I spoke to him last night. He apologized for the confusion/delay in my order, and mailed me both a new nero comp and a nero TX kneeskin. I am thrilled! I will get to try out the new B70 kneeskin at my meet this weekend. I asked Mini Fort about her Speedo and, as mentioned on the forums, she did say it stretched out very quickly.

    The rest of the day is super super busy. I have 4 kids practices to chauffeur around too, as Mini has added travel volleyball to the schedule. I will try to stretch tonight. I simply haven't had the energy for it on other nights. I have an ART appointment tomorrow, so I guess the timing for that is good given my delinquency.
    Categories
    Swim Workouts
  17. Tuesday, Mar. 16

    by , March 16th, 2010 at 03:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    Main Sets:

    20 x 25 shooters w/Dolphina & Fortina @ 15-10 RI
    odds = on back
    evens = on belly

    1 x 50 AFAP double shooter on back w/D&F
    went 20

    100 EZ

    6 x 75 @ whatevah
    odds = 25 AFAP flutter kick w/board + 50 EZ
    evens = 25 AFAP free + 50 EZ

    100 EZ

    4 x 50 @ whatevah
    odds = 25 fast russian breast drill + 25 EZ
    evens = 25 long evil pullout + 25 EZ

    150 EZ

    Total: 1900

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

    Commentary:

    Feel about the same. Super tired, but at least headache is gone. I was happy to go a 20 in my fast 50. Though I guess maybe Dolphina is super powered no matter one's physical condition.

    I looked up my 50 times swum at the Albatross meet in a Pro bodysuit. They are:

    50 free: 29.2
    50 fly: 31.4
    50 back: 33.8

    I'm aiming for around those times. 50 free is probably the most suspect b/c, for some reason, when I'm sick, freestyle feels like the first stroke to go. I lose any smoothness and start bouncing. Plus, there's not much time between the 50 fly and 50 free.

    Here's the psych sheet: http://www.pvmasters.org/albatross/psych10.htm

    I'm about to sign up for the Sunfish meet at he Freedom Center. Going to swim the 50 fly, 100 evil (as part of a 200 again) and either the 50 breast or 50 free, whichever I fancy to swim that day. I am going to try the 50 fly as a no breather (well, except for the turn). I won't rest for this meet; I'll essentially use it as a lactate workout and to practice starts & turns.

    I'm getting excited about rowing season starting. FortSon's first race is March 27 and he's the stroke for the lightweight 8. Only one more swim meet left, Sectionals, then the USA-S winter swim season is in the books. Thank god for that.

    Articles:

    Who drinks: http://latimesblogs.latimes.com/boos...g-alcohol.html

    Exercise addiction: http://timesofindia.indiatimes.com/l...ow/5219642.cms

    Rest intervals at the gym: http://www.independent.ie/health/die...e-2091691.html

    DST Sucks: http://www.chicagonow.com/blogs/toda...ur-health.html; http://latimesblogs.latimes.com/boos...ts-sleep-.html

    Running sucks: http://www.mbodystrength.com/rucohowbrare.html

    Anti-supplement: http://www.washingtonpost.com/wp-dyn...031502067.html

    Glucosamine/chondroitin don't work: http://www.washingtonpost.com/wp-dyn...031502115.html

    Updated March 16th, 2010 at 07:59 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday, Mar. 15

    by , March 15th, 2010 at 09:01 PM (The FAF AFAP Digest)
    Slightly better today! Still excessively tired and headache-y, but otherwise improving.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Main sets:

    10 x 50 @ 1:00
    done as 25 back shooter + 25 EZ

    10 x 50 @ 1:00
    done as 25 EZ speed fly + 25 EZ

    2 x (25 AFAP free + 50 EZ)

    50 EZ

    Total: 1950

    Commentary:

    I didn't feel terrible in the water. I actually feel worse out of the water. I feel like I'm carrying around a 30 lb weight and lacking some cognitive function. But I think the fatigue and headaches are characteristic of that piggy flu thing I didn't get vaccinated for. Poor FortSon is getting sick. But he's already had piggy flu once. I hope he can't get it again, but I think I've read that that's possible.

    I'm scratching the 100 fly this weekend. I will send Jeff an email to that effect, as I don't see the psych sheets up yet. I just can't swim that event after having the flu. I'm still not remotely fully recovered. I hope I get a chance to swim it in SCM at some point this year. It's usually just a once a year event for me, as SCM meets are so few and far between here.

    I can't wait to be fully recovered and go back to serious exercising. I feel fat and flabby and out of shape. Blech. I miss my drylands!

    I was also forced to run around a lot today, and I hope that doesn't cause any relapse effect. You don't get to stop being mommy when you're sick.
    Categories
    Swim Workouts
  19. Sat., March 13

    by , March 13th, 2010 at 02:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1300-1400 EZ

    hot tub
    dry sauna
    hot shower
    repeat


    Commentary:

    1. I reviewed Elise's criteria for whether one should exercise or not: http://www.cnn.com/2009/HEALTH/03/10...out/index.html. I probably should have stayed home. But I haven't lurched into bronchitis quite yet, so I did a very easy swim. I often feel less congested after swims and do now. But I feel very weak and tired. Saturday around noon is an absolutely horrible time to go the Rec Center -- children, noodlers, different classes. The noise level is astounding. It made me realize how peaceful and quiet it is when I swim in the early afternoon during the week.

    2. Another diet book emphasizing plants -- http://latimesblogs.latimes.com/booster_shots/

    3. FortSon took his SATs for the first time today. Really hope he did well; his practice test results were good, but he said it was long and hard.

    4. One of Mr. Fort's colleagues is gluten intolerant. She has terrible problems with dry eyes, which her doc says is another sign of a gluten problem. Just another thing to blame on gluten!

    5. I was perusing Rowing News this am. There was an article on what to eat an hour to before exercise. One option was a protein smoothie -- with whey/hemp protein, flax seeds, coconut water and fresh and frozen fruit.

    5. Back to the couch ... I watched The September Issue yesterday, which was interesting. I have A Serious Man, the Coen brothers film, to watch today. http://www.washingtonpost.com/wp-dyn...100803113.html.
    Categories
    Swim Workouts
  20. Swim + Woohoo!, Tuesday, March 9

    by , March 9th, 2010 at 09:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    5 x 100 single arm fly @ 1:45

    Main Sets:

    10 x 50 double shooters on back w/MF @ 1:00
    1-8 cruise
    9 =AFAP (went 20 or 20.5)
    10 =EZ

    50 EZ

    10 x 50 @ 1:00, done 25 fly w/fins + 25 EZ
    1-8 = easy speed fly
    9 =AFAP (went 24ish)*
    10 = EZ

    * I did this 50 fly a no breather except for a breath at the turn. I think I'll swim it this way at Zones. Don't think I can do it in meters, but seems doable in SCY.

    50 EZ

    6 x (25 breast + 25 EZ)
    working on long pullouts
    3 w/fins (got to about 17-18 meter mark)
    3 w/o fins (got to 13-14 meter mark)

    6 x (25 AFAP + 25 EZ)
    AFAPs = 3 fast free, 1 evil, 1 doggy paddle drill, 1 flutter kick

    100 EZ

    Total: 3050

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


    Commentary:

    Didn't get to the gym today, but plan to go tomorrow for a short workout. That will be my last gym session before the Albatross meet on March 20, where I'm signed up to swim the 100 fly, 50 back, 50 fly and 50 free and a 200 mixed relay. https://www.clubassistant.com/club/m...1409&smid=1992. I'm glad Jeff Roddin has the foresight to keep the 100 fly first; otherwise, the likelihood of me scratching increases dramatically. If anyone hears me mumble about this before the race, feel free to escort me to the blocks!

    I had a good night's sleep last night and felt much better today, especially in the water. Two CVDB workouts in a row felt great! However, I'm a total delinquent on stretching and RC the last few days.

    Hard Sets:

    Wanted to share a couple things from other forumites. In case you didn't read Jim Corbeau's blog, he has some great ideas for "back half" sets:

    (a) 50 FR swim on :40 @ 75%, 50 BR swim on :40 @ 85%, 25 BR swim @ 100%, rest 1:00-1:30. 6-8 of these.
    (b) 50 BR swim @ 80% w/ 10 sec rest, 75 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
    (c) 50 BR swim @ 80% w/ 20 sec rest, 25 BR swim @ 90% w/ 10 sec rest, 50 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.

    (B is the worst by far in terms of pain.)

    Plus this from his old college coach, who now works only with the Cal BRstrokers:

    http://swimcoachdirect.blogspot.com/...-thinking.html.

    I also quizzed the famous RA about his fav lactate set, which is broken 100s consisting of: 50 @ 1:00, 25 @ :30, 25 kick @ :30.

    He told me he does them at a 10:00 send off, with a 200 EZ between each one and usually does 4-6. They must be done all out to the point of nausea. Well of course! lol

    So I see this set in my future soon. Possibly on Thursday if Speedo is feeling like lactate work or on Friday.


    FINA:

    Kirk Nelson clued me in on the forum that FINA tabulations for SCM and LCM are in. http://www.fina.org/database/main/tabulations.php.

    I haven't looked up all my times yet, but I did check on the 50 back LCM I swam at Indy. Very psyched that it held up, even if rankings are meaningless! This is my first time ever with a #1 FINA ranking, so I am pretty darn happy. This will definitely help me get over my gluten induced funk.


    [45-49]50m Backstroke Women Long Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.99
    2 HIRAISHI Shizuko JPN 32.08
    3 PIPES-NEILSEN Karlyn USA 32.79
    4 SEICK Karin GER 33.37
    5 WARD Lisa USA 33.97
    6 JENKINS Valerie USA 34.18
    7 ERMISCH Sybille GER 34.27
    8 ALWINE EDER Maria ITA 34.33
    9 SCHRIGER Joan USA 34.38
    10 HIGURASHI Masami JPN 34.53

    Edit: Checked quickly: The only pattern I can discern is that I'm better in 50s in LCM (no turns) and 100s in SCM (not as far). lol


    Supplements:

    Here's an article dissing them: http://www.consumerreports.org/healt...strike-out.htm


    USMS Staff:

    Here's our USMS staff! Geek, notice the framed cap collection.

    [ame="http://www.youtube.com/watch?v=XkJxBm-jsLc&feature=player_embedded"]YouTube- Meet our USMS Staff[/ame]

    Updated March 10th, 2010 at 12:23 PM by The Fortress

    Categories
    Swim Workouts