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Swim Workouts

  1. Drylands + Swim, March 31

    by , April 1st, 2010 at 12:18 AM (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 02:24 PM by The Fortress

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

    by , March 30th, 2010 at 12:01 PM (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 12:15 PM by The Fortress

    Categories
    Swim Workouts
  3. Sat., March 27

    by , March 27th, 2010 at 08:14 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 11:26 PM by The Fortress

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

    by , March 25th, 2010 at 05:32 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 10:57 PM by The Fortress

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

    by , March 24th, 2010 at 05:18 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 10:28 PM by The Fortress

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

    by , March 23rd, 2010 at 05:23 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 08:25 PM by The Fortress

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

    by , March 19th, 2010 at 05:15 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 06:42 PM by The Fortress

    Categories
    Swim Workouts
  8. Thursday, March 18

    by , March 18th, 2010 at 07:09 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 11:59 PM by The Fortress

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

    by , March 17th, 2010 at 05:01 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
  10. Tuesday, Mar. 16

    by , March 16th, 2010 at 04:10 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 08:59 PM by The Fortress

    Categories
    Swim Workouts
  11. Monday, Mar. 15

    by , March 15th, 2010 at 10:01 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
  12. Sat., March 13

    by , March 13th, 2010 at 03:48 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
  13. Swim + Woohoo!, Tuesday, March 9

    by , March 9th, 2010 at 10:44 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 01:23 PM by The Fortress

    Categories
    Swim Workouts
  14. Monday, March 8

    by , March 8th, 2010 at 10:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    6 x 100 @ 1:45
    odds = back kick
    evens = russian breast drill

    50 EZ

    8 X 75 @ 1:30, done as 25 twirling shooter + 25 EZ + 25 EZ speedy fly

    50 EZ

    Speed Sets:

    3 x (50 AFAP back w/fins + 100 EZ)
    went 23.5, 23.5, 24 ishes

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 free, 2 breast, 2 fast doggy paddle drill aka Geekity freestyle underwater recovery drill

    100 EZ

    Total: 3050

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

    Commentary:

    Shifting into Sprinticus-CVDB mode. I was surprised I was as fast as I was today given my bad night of gluten coma and some insomnia. Still not sure of my plan for the next 10 days. If I follow my pre-Albatross plan from last year, I'm due for a massage. lol. I guess I will do drylands with somewhat less than my usual fervor tomorrow and then knock off starting Sunday. I am feeling less motivated than usual.

    I guess I should set some goals for the Albatross meet. Ideally, I'd like to be faster than my previous untapered (but slightly rested) times wearing my Pro bodysuit. I'm wondering if I can successfully temper my expectations to reflect non-B70 times. Or whether, as Jimi believes, some psychological deflation from the lack of tech suit is inevitable. I certainly won't expect to go near my NE Champs times -- I always swim faster tapered in Dec. than at this meet. Should be interesting. I do love this meet, though, for the fact that it's in the AFTERNOON. Yay!

    And I still haven't gotten my replacement B70 or received a responsive email. I'm sending another tonight. This could be the first instance of bad customer service I've had with them.

    Here's kind of a nice twist to put in your back extensions: [ame="http://www.youtube.com/watch?v=BMGtQK9hUJA"]YouTube- Rotating Hypers[/ame]

    Updated March 8th, 2010 at 11:22 PM by The Fortress

    Categories
    Swim Workouts
  15. Sunday, Mar. 7

    by , March 7th, 2010 at 10:12 PM (The FAF AFAP Digest)
    I slept through my team practice. I haven't slept well the last couple nights, and needed a lie in. Mini Fort needed to swim this afternoon anyway, so we went together. And swam right next to Cage Fighter, whose shoulders are not improving. (But his underwaters are!) He's headed to my ART chiro who's a miracle worker. I just did some basic aerobic work with a little speed today. It's hard to get in a real quality workout at the Rec Center on the weekends b/c of the crowds.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    8 x 25 shooters on back @ :30

    Aerobic Sets:

    10 x 100 @ 2:00
    1-5 = breast kick w/Mini's breast fins
    6-10 = russian breast drill

    10 x 100 @ 1:45
    1-5 = backstroke kick
    6-10 = 50 back + 50 breast w/Roddin turn

    50 EZ

    Speed Set:

    20 x 25
    odds = AFAP (5 swim, 5 kick)
    evens = EZ

    100 EZ

    Total: 3600

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

    Commentary:

    I still feel funky in the water. Not fast. I'm going to start blaming everything on gluten instead of hormones.

    Poor Mr. Fort make roast beef and roast veggies for dinner while I was swimming. He said he put in gravy master; I google and it says gluten free. So I eat. In fact, as I found out while cleaning up, he put in Kitchen Bouquet, which contains traces of gluten. Immediate rash, itching and gluten "baby." This problem is starting to take a toll on me psychologically. And could be why I'm feeling tired or could be worsening my anemia. I've just been miserable for two weeks. Kinda depressing as I head into champ meet season. I'm not sure how to prepare for my next meet in 13 days. As Chris thoughtfully noted in his blog, it is difficult to train with intensity from mid-Dec. to late May without an extended break. Perhaps I need one for Albatross. Or at least I need to take a break from the crushing drylands for awhile and go back to training like CVDB.

    Back to my scratching. My only consolation is that Christophe Waltz won Best Supporting Actor -- I thought he was brilliant in Inglorious Basterds. (Though Stanely Tucci was also brilliant as per usual in The Lovely Bones.) I'm picking Hurt Locker over Avatar for Best Picture. At least I preferred it. Sandra Bullock looks absolutely beautiful!

    Updated March 7th, 2010 at 11:04 PM by The Fortress

    Categories
    Swim Workouts
  16. Gym/Swim, Friday, March 5

    by , March 5th, 2010 at 05:57 PM (The FAF AFAP Digest)
    Back to my usual routine, but didn't overdo it at either the gym or pool today. And still plan on taking a rest day tomorrow!

    Gym:

    cable twists w/yoga ball, 50 x 2 x 15, each side
    squats swings w/25 lb plate, 2 x 15
    overhead squats, 45 x 2 x 15
    chest flys w/lunge on cable machine, (?) x 1 x 15
    body rows, 2 x 15
    hanging straight leg raises, 2 x 15
    bent over DB fly, 12.5 x 2 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each side


    Swim/SCY/Solo:

    Warm up:

    700 various

    Set 1: Fast + Aerobic Swim

    6 x (25 AFAP + 50 EZ)
    3 evil, 3 free
    still don't feel too speedy on these

    10 x 50 @ 1:00
    odds = 25 easy speed fly + fly drill
    evens = russian breast drill

    50 EZ

    Set 2: Fast + Hypoxic Kick w/MF:

    6 x (25 AFAP belly shooter + 25 EZ)

    10 x 50 double shooters @ 1:00
    (cruised around 26s)

    50 EZ

    Total: 2550

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

    Commentary:

    Still feeling pretty energetic, but had trouble with cramping again today. I think I failed to drink enough water last night and this am. I also think it was due to the fact -- WARNING RANT COMING -- that I was effen glutened again last night at the swim team banquet. I'm so unspeakably sick of this problem. I hate the fact that it's almost impossible to go out to eat and have anything except salad. I hate that I can't walk in my house and just eat whatever when I'm starving. And I am sick to death of the symptoms. I don't seem to be making much forward progress. RANT OVER.

    I saw Cage Fighter at the pool today. He has tendonitis in both shoulders. This is what comes from swimming distance with the FISH, I fear. I advised him to try ART (that recently helped another one of my friends with tendonitis), ramp up the RC exercises and just kick for a few weeks.

    I saw one of the swimmers at the Austin Grand Prix was using this high tech foam roller to "prep" for his 100 breast final tonight. http://tweetphoto.com/13358504.

    This is sort of interesting too. http://www.boston.com/news/health/ar...exercise_pros/. I do seem to know a lot of people, and masters swimmers, that have personal trainers.

    I see Alice and Wonderland and a science project in my future this weekend ...
  17. Quality Workout w/Speedo, Thurs., Mar. 4

    by , March 4th, 2010 at 05:14 PM (The FAF AFAP Digest)
    At last! I woke up today and didn't feel exhausted. So I think the 3 days of active rest were helpful in shaking off some of the symptoms of possible overtraining. Met Speedo at Oak Marr for a lunchtime swim, and we did a quality workout. This is a modified Geek workout that I've done before. Love it!

    SCY @ Oak Marr:

    Warm up:

    850 various

    Main Set 1:

    3 rounds of:

    4 x 25 fast @ :45
    50 EZ

    These were sort of like broken 100s. I did rounds 1 & 3 with my MF Dolphina and went 9s. Did round 2 free w/fins. Not sure on all the times, probably a couple high 10s and low 11s. My free doesn't feel all that great.

    100 EZ

    Main Set 2:

    2 rounds of:

    1 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    2 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    3 x 50 @ 100 pace @ 1:15
    100 EZ

    Speedo did the 50s with a fast middle 25s and AFAP turns, which was a great idea. I need to do this too and more speed play generally, but wanted to do some race pace work today.

    Round 1 was backstroke w/fins. My target 100 pace with fins is, I approximate, a :25, possibly faster. I hit all 6 50s at 25.

    Round 2, I intended to do all fly/back. But, because of a noddler joining my lane, I went the first 3 fly-back (25, 26, 26) and the last 3 back (25, 25, 26).

    200 EZ

    Pete left to return to work and I did a couple drill sets.

    Drill Sets:

    8 x 50 russian breast drill @ 1:05

    50 EZ

    8 X 50 fly drill @ 1:00
    odds = chest press fly
    evens = single arm fly

    Total: 3450

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

    Commentary:

    I felt like I got in a good quality workout with some speed. I'll be shifting even more into speed work this month. I may rip off a 10 x 25 AFAP set tomorrow. I'll see how I feel after am drylands. I lucked out today. My son's crew practice was cancelled, so he took Mini to the gym for a workout. I absolutely hate lifting right after a hard swim.

    The sun finally shone today after days of perpetual gloom. I can't wait for Spring!

    I had a hilarious convo last night with my 9 year old's swim coaches after practice. One was walking around in a boot and I asked him what happened. He said he incurred a stress fracture from running. I told him the same thing happened to me, causing me to become a masters swimmer. He looked at me horrified, and said that, after one more year, he was hanging up his suit and would never ever swim again. Just couldn't take any more of the gawd awful yardage. I told him I only swim 15,000 or less a week. His eyes lit up. Then I told him we get to do all the 50s and the 100 IM. More smiles. Bulb goes off in head. I told him to take 10 years off and come back. I know that's one thing I enjoy about masters: training like a true sprinter after a youth of mega distance and ditching all the long events I swam every meet back then. Yes, I swam 200 fly virtually every AAU meet ...

    I'm going to Mini's high school swim & award banquet tonight. I can see salad in my future. I may try and stretch later tonight. Edit: Mini won the RingLeader/Future Leader award. I think this reflects her supreme bossiness + extroversion.


    Articles:

    Yoga as Cross-Training for Running: http://www.vancouversun.com/health/d...773/story.html

    Plyometrics: http://www.examiner.com/x-36787-LA-T...with-Open-Legs

    Sleep:

    Read this today:

    "We all have those nights when we just canít get to sleep. Studies continue to suggest that eight hours of sleep is the average that most people need. Sometimes our lives just donít allow for this amount of time.

    Many experts put sleep in the same category with diet and exercise in terms of importance for health and fitness. In the American Journal of Epidemiology we are told that although we know that eating 10% more calories a day can add 15 or more pounds in a year, we donít understand that sleeping 10 % less carries a similar risk for weight gain.

    Some studies indicate that women who sleep five or fewer hours a night are one-third more likely to gain 33 pounds over the next 16 years as compared to those who get seven hours of sleep.

    Not only can sleep help keep off the pounds, it helps prevent cancer, and heart disease. Enough sleep can improve memory, keep colds at bay, and help us get in a better workout.

    Itís time to start planning your sleep as you would your workout and diet."

    And here's a funny article by George Will on "How to Ruin Your Child," which includes depriving then of sufficient sleep: http://www.washingtonpost.com/wp-dyn...030303075.html

    Sprinters are Different, Nathan Adrian:

    http://www.sfgate.com/cgi-bin/articl...SP4Q1C94Q7.DTL

    Updated March 4th, 2010 at 09:37 PM by The Fortress

    Categories
    Swim Workouts
  18. Tired, March 2

    by , March 2nd, 2010 at 06:33 PM (The FAF AFAP Digest)
    Commentary:

    Commentary first today. I've had the blahs for awhile, but I've been feeling wiped out since Sunday. I'm worried I'm overtrained. And it was probably inadvisable to start skipping my once a week rest day on Saturday. After about 1000 yards in the pool, I threw out my planned workout and did another low yardage recovery day. Had to take Mini to the gym, but didn't do much there either. I'm going to my chiro tomorrow and will just plan something else mellow again, I guess. It would also help if I had less kid drama and less pervasive gray gloom, I guess. And I certainly don't want to get ISH.

    And I still have loads to do tonight ... May have to take Chaos' advice and sell the kids, pet, house, etc.!

    Swim/SCY/Solo:

    Warm up:

    700 various

    4 x 100 breast pull w/MF @ 2:00

    50 EZ

    Hypoxic Sets:

    30 x 25 shooters w/MF @ :15 RI
    10 back, 10 side, 10 belly

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

    50 EZ

    Total: 2400


    Drylands:

    catch windmill w/15 DB, 1 x 15 each side
    box jumps, 1 x 10
    twisting lunges w/15 lb DB, 1 x 15 each leg
    flutter kick on bosu, 1 x 50
    Mr. Fort's hip/ham exercise w/40 lb BB, 1 x 15

    external and internal rotators, 10 x 2 x 15, each side
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 2 x 25
    3 position arm extensions, 1 x 15 each position


    Post Article:

    There was an article in the Post today about the fact that quinine is ineffective in combating leg cramps. It was referring to nighttime leg cramps. This is consistent with the advice Gull gave on line long ago. I think magnesium may work better for me anyway.

    http://www.washingtonpost.com/wp-dyn...030102881.html

    Also on healthy diets: http://ow.ly/1drd3

    Updated March 2nd, 2010 at 06:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Swim w/Team, Sun., Feb. 28

    by , February 28th, 2010 at 07:12 PM (The FAF AFAP Digest)
    SCY @ GMU w/team:

    Warm up:

    No idea what the actual warm up was, though it looked quite lengthy, as I arrived late. My alarm was set accurately, but somewhere I lost another 20-25 minutes snoozing. So I only had about 15-20 minutes to make coffee and book out the door. This is really not ideal for me. My body needs a little time to wake up. Ate a banana and smart water on the way.

    I did my usual 700 various for warm up

    Kick Set:

    6 x 125 kick @ 2:20, no fins
    assigned: 3rd 25 fast, 5th 25 no free
    I went backstroke, mod pace. I wasn't ready to go "fast" yet. Some folks used fins, and I still beat them. Not too much use in kicking slowly with fins ... 2 cents.

    50 EZ

    Aerobic Stroke Set:

    3 rounds of:

    250 @ 4:00
    150 back @ 2:30
    50 stroke fast @ 1:30

    round 1 = back w/6 SDKs each 25
    round 2 = fly w/6 SDKs each 25
    round 3 = breast (with an extra 30 seconds on the 250), 2 UW pulls each length

    There were no backstroke flags set up after the pool being reconfigured for the Conference Champs. This makes back a bit of a challenge for a non stroke counter. I was in the end lane, so I used a speaker to help sight.

    The hypoxic work was tough for most of my teammates. I did this set with fins (sore shoulders, and twingey right shoulder ). 6 SDKs every length with fins is somewhat taxing as well; I think it translates to about 10 regular kicks. I didn't do the 250 fly, no way. I just did dolphin kick on my back. In fact, I lost count and did a 300 on that one. Still easily made the interval. I had to do a couple 1 arm pulls on the fast 50 fly and forgot Fortina on the fast 50 back. Fast 50s (maybe 90%) = 26, 26, 31.

    50 EZ

    Speed Set:

    4 x (3 x 25) w/fins @ :40
    1 = kick
    2 = UW
    3 = fast swim

    My caustic lane mate gave me sh*t for using fins on the previous set (as he always does), so I humored him and did these all back shooters with no fins as "penance." lol (What he doesn't know is that a :40 interval is not really any sort of penance. )

    100 EZ

    Additional Drill Set:

    10 x 50 russian breast drill @ 1:00

    50 EZ

    Total: 3800

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

    Commentary:

    I was pretty tuckered out after that. I think yesterday's weights (followed by power yoga) hit me hard today. I'm not at all used to those upper body weights or leg press since I shifted my training regimen. I was sort of reminded of how I used to feel when I started lifting in earnest after Austin 2008. I went to a matinee with Mr. Fort and then came home and zoned on the couch without moving for an hour. Will now summon up the strength to make a cassoulet with some damn root veggies.

    There was a hysterical article in today's Post by George Will. I'll have to try to find the link later.

    Updated February 28th, 2010 at 09:01 PM by The Fortress

    Categories
    Swim Workouts
  20. Lactate Pain, Thursday, Feb. 25

    by , February 25th, 2010 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    10 x 25 shooters on back

    Transition Set:

    10 x 50 @ 1:00, mod pace
    mixed up strokes

    Lactate Set:

    3 x (100 AFAP + 200 EZ) @ 9:00

    Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:

    1st 100:
    last time: low 53
    this time: low 54

    2nd 100:
    last time: mid 53
    this time: mid 53

    3rd 100:
    last time: 54 low
    this time: 52+

    Total: 2450

    I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.


    P90X Stretch:

    I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.

    Here's a list of the stretches: http://www.videofitness.com/reviews/horton-p90x-str.php. For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.

    Here's an article on the health benefits of yoga, including that it may help prevent cancer: http://www.mdanderson.org/publicatio...abenefits.html

    Here's a list of P90X recipes for breakfast:

    http://www.beachbody.com/product/new...tter)#nl_offer

    Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better: http://www.facebook.com/note.php?note_id=320400757403.


    Nutrition/Diet:

    I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.

    He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.

    He lists 64 rules and explains them. See, e.g., a couple reviews:

    http://www.pbs.org/pov/blog/2010/01/...food_rules.php

    http://www.nytimes.com/2010/02/02/health/02brod.htm (Jane Brody)

    I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,

    http://www.news-medical.net/news/2007/09/10/29586.aspx

    I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?

    So far I'm having a banner day nutrition wise!


    Mr. Fort's Studliness:

    I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:

    body fat = 7%
    VO2 max = 61
    lactate threshold = 91% of VO2 max

    I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame]http://en.wikipedia.org/wiki/VO2_max[/ame].

    Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!

    I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.


    Commentary:

    That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.

    Updated February 25th, 2010 at 11:49 PM by The Fortress

    Categories
    Swim Workouts , Yoga , Test Sets