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Swim Workouts

  1. Earthquake Interruption, Tuesday, Aug. 23

    by , August 23rd, 2011 at 10:46 PM (The FAF AFAP Digest)
    This has been a trying summer swim wise for me. Mason has been closed the entire summer. Oak Marr is now closed until October. Most of my practices have been in a crowded pool with lane closures, kiddie campers, kiddie poop, no backstroke flags and noodlers. Very frustrating. But I never in my wildest dreams imagined I'd be hauled out of the pool mid-workout for an earthquake. But I was, around 1:50 or so pm today. Oddly, despite it being a 5.8, I didn't feel a single thing in the water. Like most buildings in the area, we were evacuated from the pool and building right away. We couldn't even go to the locker rooms. After standing outside for some time in disbelief -- earthquakes are rare here -- I realized I needed to leave soon to get Lil Fort, who was at the mall with her visiting cousins. I didn't know if they would be evacuated or not, and my cell phone wasn't working. So I abandoned my clothes in the locker room and drove off clad only in speedo, another workout thwarted. Fortunately, I managed to collect them at the designated place and time without much problem. (Yes, they thought I was mental cruising up in my convertible with only a swimsuit on.) Fort Son was sculling on the Occoquan during the earthquake, which also stressed me out. But, after a bit, he reported feeling like he was waked by a cruise liner, but didn't capsize.

    The damage wasn't too bad at the house with only a few things broken though everything flew off the shelves. Apparently, the Washington Monument is closed indefinitely with damage and the National Cathedral lost an entire spire. Many businesses and the government shut down and gridlock ensued. http://www2.insidenova.com/news/2011...ia-ar-1257687/. I stayed home a few hours before venturing out.

    Anyway, here's what I got in:


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drill @ 1:00
    8 x 50 backstroke w/turtles @ 1:00

    Main Sets:

    8 x 100 @ 1:45
    odds = IM (drill fly b/c of lane noodler)
    evens = backstroke kick

    Earthquake interruption during #7

    Total: 2150


    Drylands:

    RC exercises, 10 minutes
    extreme angle isometric holds:
    left lunge, 3:00
    right lunge, 3:00*
    bicep hold, 4:30
    tricep hold, 5:00**
    squat w/10 lb DB, 5:00

    * Had to take a couple 3 breath breaks during the lunges as recommended in the article I cited a couple days ago. The lunges are so much harder than the squat for me.

    ** Had to use 3 lb handweights instead of 5 lb ones.


    Bikram Yoga, 90 minutes:

    We had a new instructor heat nazi tonight. It was crowded and I was slightly worried after a couple other classes with her, but she kept the temperature lower than other times. (I must admit I complained about it to another experienced instructor after one of my classes.)

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

    My lats and muscles around the inside elbow area were really sore, probably predictable so, after yesterday's gym effort. Perhaps high reps, lower weight isn't so easy! I have a very busy day tomorrow with leaving for MN Thursday am. I really hope nothing gets in the way of a swim tomorrow! My right shoulder does feel better now after intensive RC work and taking a week off swimming.

    Updated August 23rd, 2011 at 11:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  2. Friday, Aug. 19

    by , August 19th, 2011 at 04:38 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 20 minutes
    hip abductor, 100 x 2 x 15
    explosive leg press, 210 x 2 x 10
    box jumps, 10
    altitude drops, 2 x 10
    extreme angle isometric holds:
    -- squat w/10 lb DB, 5:00
    -- left and right lunge, 2:00 ()
    -- bicep w/5 lb DBs, 4:00
    -- tricep w/5 lb DBs, 2:30
    med ball slamming in racquetball court
    -- single arm slams w/2 lb ball as shown in article Q posted on my blog the other day.
    -- 5-10 minutes of slams w/power system ball
    (less intensity than usual)


    Swim/SCY/Solo:

    Made the mistake of going to SpringHill Rec (close to gym) instead of OakMarr Rec. Kiddie campers were everywhere, some lap lanes were closed, and no backstroke flags. Impossible for me to get in any kind of workout under those conditions. So opted for a drilly/fat burning/lactic acid reducing/keep feel mellow swim, thusly:

    Warm up:

    600 various

    Main Sets:

    --used fins

    10 x 50
    25 front scull + 25 back shooter

    10 x 50 breast @ 1:00
    -- easy on shoulders and underwaters get heart rate up

    50 EZ

    10 x 50 flutter kick with fins & board @ :50

    50 EZ

    10 x 50 w/turtles
    25 breast + 25 back
    -- very hard doing breast with turtles, particularly trying to recover.

    50 EZ

    Total: 2750


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

    Thought briefly about heading to bikram for a triple. But my legs were feeling crampy, so decided against that. Off to dinner and a movie soon.

    Looking forward to seeing and watching everyone at the TC tomorrow! My camera is charged.
  3. Sewickley Swim, Aug. 14

    by , August 14th, 2011 at 10:30 PM (The FAF AFAP Digest)
    I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.

    Swim/SCY/Solo:

    Warm up:

    600 various

    7 x 50
    odds = single arm fly
    evens= single arm free

    Steam room, 15 minutes

    Main Sets:

    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast
    3 x 100 flutter kick w/board @ 1:30, fastish
    (1:05-07, not too speedy)
    50 breast
    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast

    50 EZ

    8 x 100 @ 2:00
    25 breast + 25 back + 25 breast + 25 back fast

    50 EZ

    5 x (25 fast + 25 EZ)

    50 EZ

    Total: 3000

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

    My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
    Categories
    Swim Workouts
  4. Noodler Magnet, Aug. 12

    by , August 12th, 2011 at 09:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    warm up:

    600 various
    10 x 25 shooters on back

    Main Sets:

    10 x 50 fly drill
    1-4 & 6-9 single arm fly
    5 & 8 easy speed fly
    50 EZ

    10 x 50 back drill w/turtles
    -- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.

    10 x 50 breast drill
    1-5 alternate dolphin and whip kick
    6-10 1 pull 2 kick
    50 EZ

    16 x 25 fast dolphin kick w/board and fins @ :30

    50 EZ

    4 x 100 w/paddles @ 2:00
    50 scull + 50 free

    Total: 3300

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

    I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?

    I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.

    Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
    Categories
    Swim Workouts
  5. Gorgeous Day for LCM, Aug. 11

    by , August 11th, 2011 at 06:49 PM (The FAF AFAP Digest)
    LCM @ Rockville:

    Warm up:

    12 x 50 various, broken with Wolfy chats

    Main Sets:
    -- used fins

    4 x 50 burst dolphin + cruise

    5 x 100
    50 free + 50 back kick build

    50 EZ

    5 x (50 easy speed fly + 50 EZ)

    50 EZ

    5 x (50 back @ perceived 100 meter speed + 50 EZ)

    100 scull w/paddles
    100 free w/paddles

    Total: 2600 m

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

    It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.

    Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.

    I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.

    My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
    Categories
    Swim Workouts
  6. Tuesday, Aug. 9

    by , August 9th, 2011 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250

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

    Commentary:

    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
    Categories
    Swim Workouts
  7. Recovery, Aug. 8

    by , August 8th, 2011 at 05:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    -- Used fins for most of it b/c of sore shoulders.

    Warm up:

    600 various

    Main Sets:

    10 x 50 single arm drill @ 1:00
    odds = fly
    evens = back

    10 x 50
    odds = 25 back shooter + 25 front scull
    evens = 25 belly shooter + 25 back scull

    10 x 50 free w/"turtles" -- the Finis PT Paddles

    8 x 100 @ 1:40
    odds = back kick
    evens = back no SDK

    8 x 25
    odds = underwater "human" drill
    evens = russian breast drill

    8 x 25 breast kick

    8 x 25 chest press fly

    Total: 3500


    ART, 30 minutes

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

    Commentary:

    1. My shoulders feel petty sore and beat up from the ballistic sprinting at Nationals. I was very glad I had scheduled ART for today to help speed recovery. My chiro said nothing seemed too inflamed, just tight. I need to get back to stretching and RC exercises. Didn't do any during Nationals.

    2. I tried Chris' "turtles today. They were interesting; no opinion yet. I think they can be used for breaststroke too to promote the EVF. I can't recall if Chris has used them for backstroke ...

    3. Mr. Fort won his age group at a duathlon (run 2, bike 26, run 4) yesterday. Over 600 entrants. I couldn't believe the schwag -- t-shirt, food goodies, an award plaque and a coupon for free Sauconys running shoes.

    4. Pete McCoy video'd most of my 50 back. Thanks Pete! It was very nice to see part of it. There didn't look there was much wrong with that race, from what I could tell. I was pleased with my reaction time on the start and had the perfect depth for my SDKs.

    [nomedia="http://www.youtube.com/watch?v=p8pJXHVbh20"]‪colettem 50bk‬‏ - YouTube[/nomedia]


    Post Nationals Thoughts:

    Nationals provided me some valuable feedback for my training & tapering.

    1. I dislike training SCY for LCM, and hope to avoid a repeat. I don't need to swim long course all the time, but 2x week seems like a minimum to me. 3x would be ideal. If I have another season where I am relegated to SCY for whatever reason, I likely would stick with a local meet and only do the 50s.

    2. I should have altered my now quasi standard speed based training beginning in May. If I had a do over, I would probably have done less kicking, more "best average" lactate type sets > 50 and more timed swims > 50s. A few short rest steady state sets would have been fine too, though I still not persuaded that they're strictly necessary for long course sprints. I just needed to do more hard swimming in LCM to prep properly! Even 50s require some some solid sprint endurance training. Cue Geek laugh.

    3. I overtapered, I believe. Though the BluFrog coach asked me how this could be true in light of my backstroke record. I essentially followed my pre-Albatross taper and maybe rested even more. This was probably perfectly fine for yards, but not for LCM for me. Live and learn. The taper I did for the Indy meet was more gradual and had higher yardage the second week out. I don't recall dying on 50s in Indy like I did here. Though part of that may have been the tech suit effect.

    4. Long course fly is freakin' hard. This is evidenced by the fact that almost no one swam any of the fly distances in my geezer age group at nationals. And by the fact that my abysmal swim is currently ranked #3 in my age group. I'm retiring from the 100, as I said earlier. Others have suggested that it wouldn't be quite so deathly if I trained properly for it. But I'm not sure what "properly" is for that event. And I just don't have the proper stroke mechanics for it. My fly is power oriented. I'll stick to short course 100 flys where I can kick more.

    5. I've historically been faster dolphin kicking underwater on my back than my belly. But my dolphin kick on my belly has improved this year after focusing on it more in practice and doing scads of 15 meter bursts. Last year, I was popping up sooner, especially in the 50. This year, I've taken more kicks in both the 50 and 100 in meets. And I've been kicking 15 meters on the start pretty consistently. I'm going to keep working on this during the short course season.

    6. I have to concur with Water Rat about the food at nationals, including the Gold Medal Sponsor room. I could never find any fruit! Not even a banana. And the meals were not friendly for the gluten free crowd. One day there was nothing but pasta to eat. I was grateful to have my own stash of energy and rice krispie bars.

    7. I wish the water had been clearer at nationals. It was pretty murky for a state of the art pool, which I think may also have hampered judging the finish.

    8. Jeff Commings has asked me to be on the Swimming World TV Morning Show on Wednesday. Should be fun!
    Categories
    Swim Workouts , ART
  8. Wed., August 3

    by , August 3rd, 2011 at 10:09 PM (The FAF AFAP Digest)
    I'm just beat! Had a very long travel day with a lot of walking in airports. My GPS went on the fritz -- never fun for someone like me who has no sense of direction. Finally made it to the pool around 4:00. I saw some friendly faces, swam a 1000 or so, did a couple starts. Ahelee said I "went through the hole.". . Unfortunately, left a towel at the pool and misplaced my pearl earrings. . In general, I fel pretty horrible -- tired and my stomach feels off. I hope it's just travel related or Jimby inspired. Hoping a good nights sleep will do the trick!

    Updated August 3rd, 2011 at 10:30 PM by The Fortress

    Categories
    Swim Workouts
  9. Tuesday, Aug. 2

    by , August 2nd, 2011 at 06:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 25 single arm fly

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 burst -- dive from side + fast dolphin kick
    50 drill
    1 x 25 burst -- backstroke start + fast dolphin kick
    50 drill

    1 x fast 25 free + 75 EZ

    1 x burst breast fast hands drill + 75 EZ

    Total: 1450


    ART, 30 min

    Chiro said I was looser than last week, and no inflammation anywhere. I asked about my hips feeling a bit creaky. He said that is a phenomenon he sees in runners that are tapering. I use my hips a ton when dolphin kicking and I kick a lot, so perhaps that explains things. ART takes the place of stretching today. I'll probably do my RC exercises in front of the TV as I did last night.

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

    Commentary:

    Woke up today feeling energized instead of lethargic as I've been for a week. Also felt pretty good in the pool -- much better than yesterday. And I screamed at two inanimate objects today. So I think I'm ready to go! I've only swam at Auburn once, back in Feb 2009. But I had 6 PBs at that meet, helped along by the emergence of the tech suit, I'm sure. Still, good mojo.

    My flight leaves around noon tomorrow. I may drive straight to the pool to get a very short loosen up swim. Not sure if I can get there in time for the 30 minute swim in the comp pool after Wed's events end. Hope so!

    Spoke to Susan Dawson-Cook of Swimmer magazine about meet prep and the difference between short course and long course. I love me some long course 50s, but I have to say short course rocks because of the walls!

    Updated August 2nd, 2011 at 07:05 PM by The Fortress

    Categories
    Swim Workouts , ART
  10. Monday, Aug. 1

    by , August 1st, 2011 at 07:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 25 single arm fly

    8 x 25
    odds = easy speed fly
    evens = easy

    8 x 25
    odds = dolphin kick @ 100 pace to 15m + cruise
    evens = drill
    -- Hmm ... On the ones on my belly, 11 solid kicks got me past the 15 m mark. Must have been getting pretty good DPS; makes me wonder what it would be in a tech suit.

    8 x 25 back no SDK

    8 x 25
    odds = free, focusing on breakouts
    evens = breast

    100 EZ

    Total: 1600

    Stretching, 30 minutes

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

    Commentary:

    Rats, no easy speed yet. Felt like lead in the water still, maybe slightly better by the end. Normally this would mess with my mind some, but I am uncharacteristically calm. It does make me somewhat glad that the 2 events I care least about are the first day (50 evil and 100 fly), so I can work out the kinks. I am trying to have no expectations about these events. As Ahelee has said, "enthusiasm plus no expectations = happiness."

    Jimby has given me the following sage advice about how one feels pre-taper meet: "I have come to the conclusion that it doesn't matter AT ALL, in fact, there may even be an inverse correlation (feel bad before, swim better during.) I also have come to conclude that positive thinking (you have to be able to visualize swimming great in order to actually do it) is vastly overrated. None of this matters. It's only evidence of a nervousy mind preparing itself for pain." All this preliminary suffering apparently makes the post-meet relief and happiness all the more compelling.

    I am really really sick of tapering. The last week is just murder.

    My shoulder is still bothering me somewhat. I seem to be tossing and turning at night. Some of it may be due to stopping weights as well -- my shoulders always feel somewhat hinky during taper. Going to try to ice more.

    I'm packing Mini Fort off to rowing camp in the am. The really big job of getting Fort Son ready to pack off to college begins after Nationals.
    Categories
    Swim Workouts , Yoga
  11. Sunday, July 31

    by , July 31st, 2011 at 04:29 PM (The FAF AFAP Digest)
    Saturday:

    RC exercises
    30 minutes stretching


    Sunday:

    Swim/SCY/Solo:

    700 various

    10 x 25
    odds = shooters
    evens = drill

    1 x 25 burst dolphin kick on back + 25 EZ
    1 x 25 burst dolphin kick from dive at side + 25 EZ
    50 EZ
    1 x 25 fast back kick
    50 EZ
    1 x 25 back spin drill + cruise
    50 EZ
    1 x 25 fast free
    125 EZ
    1 x 25 burst breast fast hands drill
    75 EZ

    Total: 1500

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

    Commentary:

    Still felt sloggish in the water today. I wish I felt a little lighter. But I think it's a combo of taper + many hours in the heat yesterday at Divisionals and team banquet + out of the pool yesterday + late to bed. I was still feeling sloggish at this time in Dec. and March during tapers. But I am not really feeling insanely jittery from tapering. How come? I'm sure I'll get a jolt of nerves when I start packing. I am worrying some -- worrying about not DQing in the 100 fly, worrying about breast kick, worrying I've overtapered for LCM, worrying that my worst events are day one, etc. But I know from prior experience that I needn't worry about worrying. I have absolutely no worries about the first 15 meters underwater.

    I have heard that Jimby is swimming very well at the LCM meet in Cleveland. It must be due to my lucky socks (which he swiped), see below.

    3 more days!

    Oh, Lil Fort did great at Divisionals with 2 big PBs in the 25 fly and 50 free. She dropped a second in fly -- finally decided she didn't need to breath so much. Which now causes me to worry about how many breaths I should take in my 50 fly ...

    Planning on being a slug the rest of the day. This forced laziness breeds ... well, more laziness.

    Updated July 31st, 2011 at 04:43 PM by The Fortress

    Categories
    Swim Workouts
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  12. Friday, July 29

    by , July 29th, 2011 at 04:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50
    3 single arm fly/1 25 fly + 25 EZ/1 scull
    4 x 25 shooters
    50 EZ
    4 x 25 no breather free
    50 EZ
    2 x 30s -- backstroke start + fast SDK to 15 + cruise
    25 EZ
    2 x 30s -- start from side + fast dolphin kick to 15 + cruise back (13 kicks to 15 m)
    25 EZ
    2 x (25 AFAP + 75 EZ)
    1 free (11 low), 1 back shooter (9 high-10)
    75 EZ

    Total: 1570 or so

    hot tub, 10 minutes

    Stretching, 20-25 minutes

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

    Commentary:

    I thought about swimming LCM today, but we're having another heat wave, and I didn't feel like getting roasted. Still felt pretty blah, no easy speed or jitters yet. 5 more days and then it's showtime ...

    Because I haven't really focused on long course since 2009 and have swum virtually none this summer, I really have no idea what to expect or what time goals to set. I've swum well in my last two taper meets in December and March and in practice, so I have no reason to think I won't swim well again. I'm just slightly nervous about the lack of walls. I would be very happy to swim 30.6 in 50 fly and 32.7 in 50 back (about .6 faster than I swam last summer with less training). I'd be even more thrilled to swim decently in my other events. I have hope, and I'm not afraid to use it!

    I was also wondering whether any of the other fast Japanese backstrokers have aged up?

    The heat wave here continues for our summer league Divisional Champs tomorrow ...

    Updated July 29th, 2011 at 08:17 PM by The Fortress

    Categories
    Swim Workouts
  13. Thursday, July 28

    by , July 28th, 2011 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 fly drill
    4 x 50 dolphin kick w/board
    4 x 50 back drill
    4 x 50 back kick (25 shooter + 25 EZ)
    4 x 50 breast drill

    4 x 25 no breather free

    2 x 25 breast

    50 EZ

    Total: 1800

    Stretching, 20-25 minutes

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

    I felt horrible in the water today. And I fully expected it. I was out late last night, and didn't sleep well (note to self: do not have birthday celebration 1 week before Nats.) I also felt beat up from the chiro appt. At the time, the doc said "you have a whole week to recover."

    I reviewed my pre-Alabatross blog entries. At this point in that taper, I was still feeling sloggish in the water. But 2 days later I had full on taper bitchies. I haven't really been jittery so far, but I sense they are coming on strong after being completely irritated at the grocery store today. I'm also sure that, soon, the thought that I have lost all conditioning and can't swim LCM will be constant as it made it's way into my head today. Must resist this thought! http://swimming.about.com/gi/dynamic...2Fwilmore2.htm. Here's Maglischo on tapering: http://www.remo2016.com.br/Fisa-Nive...d%20-%20EM.pdf. Very interesting that he says sprinters should not do much speed work during taper to allow the fast twitch muscles to rest and super adapt.

    Here's my new pet peeve: kids who use the bathrooms for changing rooms when I have to go to the loo! Between summer league meets and kids at the rec centers, there is nary a bathroom to be had. The modesty thing is out of control. I wonder when they'll grow out of it?

    Updated July 28th, 2011 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  14. Tuesday, July 26

    by , July 26th, 2011 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 single arm fly

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    -- Other person in the lane left. So I did 3 backstroke starts.

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    4 x 25 easy breaststroke

    4 x 50 stroke drills

    50 EZ

    Total: 1750


    Stretching & Yoga, 30 minutes

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


    Commentary:

    Just another easy workout. (Not sure that should be called a "workout" actually.) I was somewhat cheered by the fact that I felt lighter in the water and riding higher than on previous sluggish days. I am somewhat down by the fact that I now officially feel fat again after the abrupt halt to training. And even more down by the fact that someone backed into my new car today. On the upside, she did leave a telephone number so that I'm not hit with the deductible.

    I could feel the groin strain in breast today, but it wasn't bad. I wish 50 breast were the last event instead of the first though. My shoulder is still twingy, but much better. Oddly it hurts when I swim with high elbows in free. So I am just using my straight arm sprinter version of free. (Although I noticed the women who won the 1500 free today at Worlds used a straight arm style.)

    I have tinkered around with my backstroke start the last few months. But I am most comfortable with a somewhat unconventional style. I don't push my ass out as far as most advocate and my feet-ass are at less than a 90 degree angle. I just like to pull up with a straight back and head neutral or slightly back. I seem most like the woman in lane 5 here: http://www.universalsports.com/video...es+bronze+back. And if she can do it that way, so can I!

    Updated July 26th, 2011 at 09:35 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  15. Monday, July 25

    by , July 25th, 2011 at 06:09 PM (The FAF AFAP Digest)
    Gym:

    15 minutes RC exercises

    30 minutes foam roller & stretching

    -- When I stretch, I pick from the following list of stretches: http://forums.usms.org/blog.php?b=14191


    Swim/SCY/Solo:

    600 various

    4 x 100 w/paddles
    25 scull, 25 kick, 50 free

    4 x 25 shooters

    50 EZ

    4 x 50, burst dolphin kick to 15 + cruise

    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    free, low 11
    flutter kick w/board, low 11

    50 EZ

    1 x 50 fast fly w/fins
    -- high 24

    200 EZ

    Total: 1900

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

    Commentary:

    I'm feeling rather tired and sloggish the last few days. It's likely just that lovely stage in my taper, though I haven't slept that well the last couple nights either. Got home late last night after seeing Captain America with Mr. Fort.

    This may be the last time I look at the clock. Might be my last fast 50 too.

    The meet info for the Terrapin Cup on Aug 20-21 is up: https://www.clubassistant.com/club/m...1553&smid=3289. I'm likely just going to swim 50s at this meet. But I'll see how Nats goes. Maybe I'll have to enter some surprise event so everyone can have a good laugh.
    Categories
    Swim Workouts , Yoga
  16. Sunday, July 24

    by , July 25th, 2011 at 11:20 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Oak Marr:

    550 various

    6 x 50 single arm fly/back/free

    50 EZ

    10 x 25 shooters

    50 EZ

    10 x 25 no breather free

    50 EZ

    10 x 25 shooters

    100 EZ

    Total: 1850

    -- 30 minutes foam roller & stretching while watching Tour

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

    Shared a lane with Wally Dicks yesterday again. Both of us just floated around. Very glad that he's returning to GMUP practices in the fall; he's been swimming with Reston Masters the past year.

    I was still tired yesterday, probably from the heat fest.

    I need to get a life now that the Tour's over. Lil Fort and I are having a book reading contest this summer, and I'm losing due to Tour obsession. I've been watching swimming on line and gnashing my teeth that Direct TV doesn't carry Universal Sports.

    Tonight is our last Monday night meet. Divisional Champs are on Saturday. So glad that our team is hosting again this year. Mini Fort opted not to swim this year, as she will be at rowing camp in Cali during All Stars the following weekend. But Lil Fort will be swimming fly and IM.

    Rats! It just thundered, which means I will not be making the trek to swim LCM today. I was hoping to swim easy in LCM a couple times before Nats.

    Updated July 25th, 2011 at 12:07 PM by The Fortress

    Categories
    Swim Workouts
  17. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 10:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000

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

    Commentary:

    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Categories
    Swim Workouts
  18. Thursday, July 21

    by , July 21st, 2011 at 06:14 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes RC exercises

    30-35 minutes broomstick, foam roller & yoga


    @ Pool Swim/SCY/Solo:

    -- Swiped and modified Chris' active recovery workout from yesterday.

    Warm up:

    600 various

    8 x 50
    odds = dolphin kick w/board
    evens = single arm fly

    Main Sets:

    4 x 150 @ 2:45
    50 single arm free +
    50 single arm back +
    50 SSR rotation drill

    4 x 75 w/paddles @ 1:30
    25 scull + 25 kick (paddles as kick board) + 25 free

    10 x 50 @ 1:15
    odds = 25 shooter on back + 25 cruise
    evens = no breather free, open turn (not easy!)

    50 EZ

    Total: 2450

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

    Commentary:

    Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.

    We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!

    Updated July 21st, 2011 at 08:54 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Wed., July 20

    by , July 20th, 2011 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Met up with Speedo at Oak Marr. We didn't swim much together because of our conflicting schedules, but we chatted a bit and caught up. He did his best to work the lazy sprinter look. I used fins the whole time for the shoulder, also channeling the lazy sprinter look.

    Warm up:

    600 various

    10 x 50 @ 1:00
    various strokes, kick, builds, sculls

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    8 x 50
    25 easy speed fly + 25 EZ

    50 EZ

    6 x 50
    25 dive from side + fast SDK to 15 + 25 EZ breast kick on back
    -- Bad idea! Felt a strain in my groin and had to desist. That's what I get for trying something I never do ... Evil!

    50 EZ

    6 x 50
    25 burst fast doggy paddle drill + 25 EZ

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    4 free (11 lows, maybe a couple high 10s), 2 back shooter (high 9-10)

    75 EZ

    1 x 50 AFAP broken at 25 for :10
    -- flutter kick w/board
    -- went :23
    -- fins ripped half the length of the foot on the second 25. And they were my favorites.

    125 EZ

    Total: 3400

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

    Commentary:

    This workout took forever to do! I was in the pool 1:45. That's what happens when you take forever between swims. Another downside of this is people assume you're done since you're not mindlessly and continuously swimming laps.

    Unfortunately, I came home to find Lil Fort with a fever and Fort Son not feeling well. I guess this gives me something else to be paranoid about other than my shoulder. I wish I could get in to see my ART doc, but he's booked until next Wed.

    I'm hoping I can get to Rockville for a long course swim before the weekend ...

    Updated July 20th, 2011 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  20. Tuesday, July 19

    by , July 19th, 2011 at 06:38 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes of RC exercises

    30-35 minutes of stretching, yoga, foam roller


    @ Pool:

    1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.

    hottub -- not as appealing in the summer with the sun overhead!

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

    Commentary:

    Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.

    One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.

    I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.

    The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.

    More on pain relievers:

    http://www.washingtonpost.com/nation...JMI_story.html

    Updated July 20th, 2011 at 03:57 PM by The Fortress

    Categories
    Swim Workouts , Yoga