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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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 ...
  8. 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
  9. 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
  10. 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
  11. 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
  12. Silky Slow, Wed., Feb.24

    by , February 24th, 2010 at 04:58 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ OakMarr:

    Warm up:

    700 various

    Main Sets:

    The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.

    1 x 200 chest press fly
    8 x 50 russian breast drill, no pullouts @ 1:00
    (this is breast w/fins and a flutter kick)
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    8 x 25 shooter w/MF on left side
    8 x 25 shooter w/MF on right side
    10 x 1:00 VK, alternate breast & dolphin*

    * Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.

    1 x 200 chest press fly
    8 x 50 PLD breast w/MF no pullouts @ 1:00
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
    6 x (25 EZ speed fly + 25 DAB)
    50 EZ
    5 x 1:00 VK, alternate breast % dolphin

    ** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.

    Total: 3150 + VK

    10 minutes hot tub

    10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.

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

    Commentary:

    Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).

    I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.

    For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.

    Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:

    3 x (100 AFAP + 200 EZ) @ 7:00
    I did the 100s backstroke with fins, which matched up well with Pete swimming free.
    (Went 53 low, 53 mid, 54 low.)

    I also just read that a hot yoga studio is going to be opening in Tysons in mid April. www.BikramTysons.com. http://www.facebook.com/profile.php?...5715829&ref=nf.

    Updated February 24th, 2010 at 10:43 PM by The Fortress

    Categories
    Swim Workouts
  13. Monday, Feb. 22

    by , February 22nd, 2010 at 09:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25


    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100

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


    Commentary:

    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    Aging:

    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 11:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Swim + Yoga, Sunday, Feb. 21

    by , February 21st, 2010 at 07:37 PM (The FAF AFAP Digest)
    Swim @ GMU

    Swam in a lane with Barb & Cheryl

    Warm up:

    5 x 250 of various stuff
    I did my usual 700 variety warm up and 200 fly drills

    8 x 75 kick @ 1:30

    Assigned to use a board and "tap" toe on the water every 2nd 25.

    Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.

    50 EZ
    Didn't do it, too busy chatting w/lanemates

    Aerobic Stroke Set:

    3 x (3 x 150) @ 2:30

    50 fly/100 back
    50 back/100 breast
    50 breast/100 free

    I did the "Roddin" turn on my back to breast transitions.

    50 EZ

    Speed Set:

    20 x 25 w/fins @ :30

    2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest

    I did them all back shooters. Seemed to be going high 10s-11s.

    100 EZ

    Total: 3500

    Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.


    Hot Yoga:

    After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.

    One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.


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

    Commentary:

    Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...

    Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?

    Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol

    I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.

    Updated February 22nd, 2010 at 10:07 AM by The Fortress

    Categories
    Swim Workouts , Yoga
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  15. Friday, Feb. 19

    by , February 19th, 2010 at 08:21 PM (The FAF AFAP Digest)
    AM Drylands:

    15 minutes med ball slamming in racquetball court*
    goblet squat, 65 x 3 x 15
    bicep curl, 50 x 1 x 10, 40 x 1 x 10
    Icarian lever incline pull 85(?) x 3 x 15
    overhead squats, 45 bar x 2 x 10
    (these were harder than usual, guess I hadn't done them in awhile)
    hanging straight leg raise, 2 x 15
    (wrist is fine now)
    squat swing w/25 lb plate, 1 x 15
    (forgot to do 2nd set)
    standing overhead cable tricep press, 60 x 1 x 15, 65 x 1 x 15
    russian twist on incline bench, 25 x 2 x 25
    box jumps, 2 x 10
    push ups, 2 x 15

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    ball on wall, 2 x 100

    * I have been keeping my nails longer since before the NE meet pursuant to Ande's tip. [ame="http://www.usms.org/forums/showpost.php?p=132588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. But med ball slamming is murder on the nails. Broke another one today.


    PM Swim/SCY/Solo:

    Warm up:

    700 various

    Drill/Aerobic Sets:

    40 x 50, done as:

    10 x 50 Wolfy russian breast drill @ 1:00
    (this is exhausting if done right)

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 50 easy speed double shooters w/MF @ 1:00
    (went 24-25)
    (if I concentrate on kicking both ways, I usually take one less kick per length. well, doh.)

    9 x 50 IM order @ 1:00 + 50 EZ

    I did the spin turn on the 3 back to breast 50s. I'm just going to call this "The Roddin." I think if I practiced it, it would be faster for me. I just couldn't spend quite as much time underwater in backstroke perhaps. The one issue is that I am most comfortable touching on my left hand and flipping to the left. Not so much to the right. The Roddin turn feels more natural for me than the flip turn I experimented with a couple years ago. I need to consult Ande's Tips. I recall he has a tip and various videos of this turn that I should review.

    The IM 50s felt very odd, just confirming that I occasionally need to do more IM type sets where I am switching strokes.

    I wish we could swim the IM any way we want. I think I'd go fly, breast, free, back.

    100 EZ

    Speed Sets:

    8 x (25 AFAP swim w/fins + 25 EZ) @ around 1:15-1:30, didn't really keep track of interval
    did 2 of each stroke

    100 EZ

    8 x (25 AFAP kick w/fins & Board + 25 EZ) @ 1:00

    It's easier for me to recover from kick sprints than swim sprints ...

    100 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    5 minutes hot tub

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

    Commentary:

    Another glorious day with no cramps. Woohoo! I think Ande should write a tip on Smart Water. It seems to work for me.

    I felt like I got back in the groove somewhat today. Tomorrow, I am planning to hit the gym with Mini Fort. (I really need a new nickname for Mini Fort, as she is my size; it's starting to sound dumb to my eats.) Sunday, I am going to the GMU AM practice (woohoo!) and may hit hot yoga with a friend at 4:00.
    Otherwise, a rare weekend of no meets, no games, no frantic running around.

    I am feeling mighty pleased that Speedo and I may actually get to do a couple relays at Nats together.

    OK, just ate a raw food spirulina bar and and am off to cook sauteed veggies and salmon for dinner shortly.

    Updated February 19th, 2010 at 09:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Thursday, Feb. 18

    by , February 18th, 2010 at 11:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    My Thursday workout buddy was still sick, so I swam a sprinty workout solo.

    Warm up:

    700 various

    8 x 25 shooter on back, no fins

    Short Axis Speed Set w/Fins:

    2 rounds of:

    4 x 25, odds = AFAP, evens = EZ
    4 x 50, odds = AFAP, evens = EZ
    3 x 75, odds = EZ, even = fast
    3 x 100, odds = EZ, even = fast

    1st round = breast
    went 33, 31.5 ish on the 50s
    went 52 ish on the 75, clocks weren't synched
    went 1:09-10 on fast 100

    2nd round = fly
    went 25s on the 50s
    went easy speed on 75 and 100
    went easy free or back kick on the EZ portions
    on the 75 fly, tried breathing every stroke
    on the 100 fly, tried breathing 2 up, 1 down (went 1:00)
    I like 2 up, 1 down breathing better

    Sprint Kick Set:

    10 x 50 kick w/board & MF,
    25 haul ass AFAP + 25 EZ

    100 EZ

    5 x 1:00 vertical kicking
    odds = breast
    evens = dolphin

    Vertical kicking is pretty much just a drill for me. I work on keeping the knees together and kick narrow in evil and work on kicking both sides on dolphin. If I want to make it tougher, I need to add a med ball. But I think I'll work on explosive streamline VKs now as well.

    50 EZ

    Total: 3000 + VK


    Yoga:

    Did about 40 of the 60 minutes of Bryan Kest's power yoga. http://www.yoga.com/store/product.asp?Product_ID=2622.

    + 3 x 15 push ups

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

    Commentary:

    I think it's definitely time to shift back into speed and power swimming. I feel like I've lost a bit of speed and I don't feel as strong. I may not even swim another 200 the rest of the year, so it's back to some CVDB type training. I'm REALLY hoping I can hit the gym tomorrow, though my "to do" list is daunting.

    I was talking about my evil pull with Mini Fort today. I'm still apparently doing it somewhat wrong. She prescribes windshield wiper sculling. This is where you scull on your stomach with elbows bent on the surface of the water and forearms and hands beneath the water moving in a windshield wiper pattern. Sounds kinda hard, but I'll give it a try on a drill/recovery day.

    I'm still mulling over the Warrenton meet on March 14. http://www.warrentonmasters.org/Drea...imMeet2010.pdf. I'm just worried I'll be too exhausted for the Albatross meet the following weekend. Perhaps if I only swim 2-3 events on one day it won't kill me ... Any suggestions on events? I know it's odd, very odd in fact, but I have an urge to repeat the 100 breast. And maybe the 50 free.

    I made it through the workouts without a cramp today! Woohoo. I also realized my fav new raw food energy bar is only 150 calories.

    And I am swearing off chips and eliminating them from the house. I had another late night snack of vegan brown rice seal salt chips. Sounds innocent and healthy enough, right? Noooo. I looked at the package this morning. 6 oz of chips = 840 calories. Holy crap! 10 chips is one serving (really?!) Since I am unable to just eat 10 chips, I will have to purge the pantry. Forget about racing weight, all I need to do it cut chips. lol
    Categories
    Swim Workouts , Yoga
  17. Lost Mojo, Wed., Feb 17

    by , February 17th, 2010 at 09:29 PM (The FAF AFAP Digest)
    I'm feeling like I've lost my mojo somewhat the last week or so. Being nauseous and rashy doesn't help. I did manage to get to the pool after a non-exercising morning. I left practice early to get my Mathlete, only to get a text that her meeting was cancelled.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Sets:

    8 x 25 shooters

    50 EZ

    8 x 50, done as 25 easy speed fly w/fins +25 EZ


    Hybrid Set: Hypoxic/Speed/VK:

    8 rounds of:
    (had wanted to do 10 rounds)

    1 x 100 back kick, no fins
    1-2 11 SDKs per length
    3-4 12 SDKs per length
    5-6 13 SDKs per length
    7-8 14 SDKs per length

    1:00 vertical kicking
    4 evil, 4 dolphin at good tempo

    1 x 50, done as 25 AFAP + 25 EZ
    2 of each stroke

    1:00 vertical kicking
    4 evil, 4 dolphin at good tempo

    I liked interspersing the fast 25s throughout the set. I may do more of this. I recall Ian Smith saying he uses this tactic.

    1 fast swim:

    100 EZ

    1 x 50 AFAP back w/fins (:24)

    100 EZ

    Total: 3200 + 16 minutes of VK

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

    Commentary:

    I really meant to go the gym today and do core work, but couldn't get there this morning. Like Geek, I'm a single parent this week. Between that and having to lead book club and teach art history to my youngest's GT class on Thursday and Friday, I'm sunk for time this week ... I'm going to see if I can summon some energy to do power yoga or P90X the next couple evenings or otherwise squeeze it in. Not feeling up to it tonight. And I haven't done my RC work in days ...

    And, despite drinking 50 ounces of Smart water his am, taking calcium/magnesium/potassium supplements, having coconut water in a smoothie and wearing compression socks for 2 days, I still got cramps in my right calf at practice.

    I think I'm going to shift into more strength and speed work now. I've done a fair amount of aerobic work both in the gym and in the pool since NE Champs. Time to turn on the firepower. Tomorrow, I might do a modified version of Ande's workout today or a workout I did on Oct. 8 (partially with Pete). And I have to see if Pete is free.

    Apart from that, I need to HTFU and/or adopt the hair shirt approach.

    Breaststroke Tips:

    Ande sent me the following links which emphasize a fast insweep and recovery/thrust in breast:

    watch tara kirk swim br
    [ame="http://www.youtube.com/watch?v=2-gisab41Ag"]YouTube- Tara Kirk Fan Video[/ame]
    [ame="http://www.youtube.com/watch?v=5RM94U8UUuE&feature=related"]YouTube- Tara Kirk continues winning ways[/ame]
    [nomedia="http://www.youtube.com/watch?v=sfV_mACQlrU&feature=related"]YouTube- Tara Kirk wins second gold medal[/nomedia].


    I'm also trying to follow the Megan Jendrick tip from Swimmer magazine on the recovery after the pulldown. As I recall, she says to turn the palms up immediately and keep your hands under your body to reduce drag.


    Energy Bars:

    After making myself sick from food, I decided to double check the ingredients of the new energy bars I've been eating. They seems to be "safe." They're gluten free, dairy free, raw, vegan, nut free, organic, seed sprouted, no TFs, etc etc.

    http://www.goraw.com/index.php

    (I really like the banana bread flax bar.)

    http://www.rawindulgence.com/

    The only potential problem, I guess, is that a couple of them contain coconut. I'm going to try to get the gluten out of my system and see how I feel continuing with coconut water or bars containing a minimal amount of coconut. I see that avocados are on the "bad" list for me, and that is devastating news as well.

    B70 Service:

    As usual, B70 had great customer service and immediately agreed to replace my torn suit. That's a relief.

    Updated February 17th, 2010 at 11:15 PM by The Fortress

    Categories
    Swim Workouts
  18. Stole Geek's Workout, Tuesday, Feb. 16

    by , February 16th, 2010 at 11:33 PM (The FAF AFAP Digest)
    I felt the need for a recovery swim today and Geek's workout fit the bill perfectly. I swam at Oak Marr as I was headed to Wegman's to purchase healthy and gluten free products. Speedo was there doing his kick set. The poor guy looked a little green. Hope he's better soon. I need my Thursday workout buddy.

    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    4 rounds of:

    6 x 50 drill w/fins @ :55
    (1 round of each stroke)
    50 EZ
    200 pull*
    50 EZ

    * I even used Speedo's finis freestyler paddles! They felt very odd, but then I never pull. I did skip the last 200 pull to do the last 2 100 kicks @ 1:20 with Speedo. I just cruised them and went 1:05-6. It was clear my legs didn't want to go faster.

    100 EZ

    12 x 50 breast drill @ 1:00
    6 = alternate PLD breast w/regular breast kick
    6 = breast pull

    50 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    100 EZ

    Total: 3550


    Yoga

    I was supposed to go to the gym with Mini Fort, but was running late. So we did 45 minutes of the Beryl Bender Birch's power yoga DVD. http://www.yourexercisedvds.com/yoga...ower-yoga.html. This was mostly the stretching phase, which was fine with me b/c I didn't need serious power yoga today. I enjoyed the DVD, which was recommended by Jaegermeister. It had the standard sun salutation vinyasa series at the beginning, but then shifted into quick changes of position. Mini Fort and I are both better at the forward and backward bending poses than the twisting poses. I wonder why this is?

    An aquavelo/swimmer friend sent me this article on yoga today. Sasha Cohen, the figure skater is a fan.

    http://www.usatoday.com/news/health/...ga-cohen_N.htm.

    I typically think I have pretty decent upper body strength, but I cannot do that arm balancing pose she's demonstrating. This must take some practice.


    Breaststroke Video:

    As promised, here is the youtube link to my 100 breast video that SwimShark was kind enough to take and download. I sent it to Allen Stark. His reaction was that my kick likely wasn't that bad as I was getting good DPS. He said my head position was the worst part of my stroke, and that it was killing momentum. I've been trying to work on this, but sometimes I mentally check out on this component when racing breast as I'm preoccupied with the other elements of the stroke. I may have to do the tennis ball drill. My pullouts were long, as I thought, but I did have to float to the surface a couple times and concentrate on not flutter kicking.

    One funny note from the meet. Dave Holland was also swimming his first ever master's 100 breast in the heat or two after me. He asked the timers (kids) how many dolphin kicks he was allowed to take. Then, like a pro and a flyer, he dove in and promptly took a dolphin kick before he started the pull down. lol

    [ame="http://www.youtube.com/watch?v=DqrxLq8mB6w"]YouTube- Leslie's 100 breast split[/ame]

    Oh, and my splashy start is beyond appalling. I think I need to find Wolfy's 10 tips for starts. This is when I wish I had a coach ...

    WSJ Article on Lactose Intolerance:

    Today's WSJ had an article on lactose intolerance, which was quite interesting. The NIH is meeting next week to ponder, among other things, why adults become lactose intolerant and produce diminished lactase (the enzyme that breaks down lactose). "Scientists have discovered that most people develop some degree of lactose intolerance as they get older." The article theorizes that there may be a section of DNA that turns the lactase system on and off.

    One response is to "train the bacteria" and not cut lactose out entirely despite the symptoms. They even suggest that people with lactose intolerance should be able to tolerate 1-2 glasses of milk. Apparently, calcium simply cannot be replaced with other foods (like spinach) without eating vast quantities. I'm not taking this advice. Milk and whey make me positively sick and bloated. I am trying to take lactase enzymes on the rare occasion that I eat something with lactose in it. My doc told me not to take just one tablet, but perhaps 2-3 before and after ingestion of lactose. As for training the bacteria to be more effective, I am ingesting more bacteria in the form of probiotics (doc recommendation).

    Here's the article: http://online.wsj.com/article/SB1000...ose+intolerant

    New Book:

    Jaegermeister mentioned to me that he had read the first Michael Pollan book on nurition and enjoyed it. As it turns out, I have Food Rules, his second book, on my nightstand. I may give that a go next.

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


    Commentary:

    Not my fav day. I was still somewhat nauseous and itchy most of the day. And I couldn't find my benadryl or anti-itch cream last night. This gluten free stuff sucks big time. I think I might possibly have made it through the day without glutening myself. I'm hoping to get to both the gym and pool tomorrow. However, the recovery workout did feel very nice, albeit very slow.

    Mini-rant:



    The Fontress or Fortness or whoever it is can just FOAD. It's one thing to poke fun and call me a whiner (which I readily admit) on the forum, but quite another to offensively defile a photo of mine that was on Facebook. (I don't believe I ever had it as my profile pic, but I could be wrong.) It's rather perturbing that a masters swimmer "friend" would do that. This is the downside of having a public blog. Debate the issues, but don't be an insipid idiot coward.

    Updated February 16th, 2010 at 11:42 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Friday, Feb. 12

    by , February 12th, 2010 at 09:59 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    750 various

    Main Sets:

    10 x 25 shooters on back

    10 x 25
    odds = easy speed fly @ 100 pace
    evens = EZ

    50 EZ

    1 x 50 back w/fins @ 200 pace (27.5)

    50 EZ

    4 x (25 AFAP + 75 EZ)
    2 free, 2 breast

    50 EZ

    Total: 1900

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

    Commentary:

    Felt pretty decent in the water today despite my lack of H2O this week. Had some easy speed and good DPS. Leaving tomorrow am for Richmond.

    Made the mistake of taking a few young kids to see The Lightning Thief. The mall was completely overrun, parking and driving was a mess. I just don't have the patience for that nonsense. Had total mall syndrome ...

    Off to pack for Richmond now and will stretch later. I've found that I tend to do it if my yoga mat is out. Odd little psychological trick.

    Absolutely no reading occurred today.

    Updated February 12th, 2010 at 10:11 PM by The Fortress

    Categories
    Swim Workouts
  20. Drive to Swim, Thursday, Feb. 11

    by , February 11th, 2010 at 07:46 PM (The FAF AFAP Digest)
    Desperate for a swim, I spent almost two hours driving back and forth to swim at the Freedom Center. But it was worth it! It seemed like it was set up SCM to me. I had to restrain myself not to overdo it. But I'm up to 2 swims the week before my meet. I think I'll get a short one in sometime tomorrow too.

    Swim/SCM/Solo:

    Warm up:

    600 various
    200 fly drills

    Main Sets:

    10 x 25 shooters on back w/fins @ :35

    10 x 25 shootes on belly w/fins @ :35

    50 EZ

    5 x 50 PLD breast @ 1:15 @ 200 pace or maybe 150 pace

    50 EZ

    12 X 25
    odds = easy speed fly @ 100 pace
    evens = EZ

    Got kicked out of the pool by a USA team. Had to move over to a shallow pool. Had contemplated doing a fast 50 back, but nixed it since I was sharing a lane and it was 4 feet deep.

    100 EZ

    4 x (25 AFAP free + 50 EZ)

    100 dolphin dive (the only fun part about shallow pools)

    Total: 2450

    Planning on stretching and RC work tonight.

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

    Commentary:

    Felt decent. After 4 days of rest, the legs don't feel that rested though. I'm increasingly convinced that a 3 week taper is necessary to adequately rest them to perform at the highest level (given the pummeling they routinely get).

    I've been sleeping an obscene amount this week. I feel like I'm in semi-hibernation. It's going to be difficult to get back on a schedule of rising relatively early ...


    Notes on Racing Weight Con't:

    1. Tailor you carb intake to match your training. The more or harder you train, the more carbs you need. Low levels of carb intake will hinder endurance performance during heavy training.

    2. A trained athlete burns carbs at a rate of almost 1 gram pr minute even during moderate exercise.

    3. High quality carbs include: whole heat bagel, banana, whole wheat bread, whole grain breakfast cereal, brown rice, lentils, oatmeal, orange juice, baked potato, whole wheat pasta, tomato sauce, low fat yogurt with fruit.

    4. Don't worry about fat. Far doesn't make us fat. The typical endurance athletes gets 30-35% of calories from fat. Just worry about getting the right amount of carbs and total calories. There is flexibility in fat intake and it should not prevent you from reaching your ideal racing weight.

    5. "The balance of scientific and real world evidence suggests that, in general, endfurane thletes shoujld not go out of thir way to eat a lot of protein. If you're eating enough for optimal performance (10-25%), eating more will have no effect on your performance.

    6. Recommended macronutrient ranges: carbs 40-80%, fat 20-40%, protein 10-25%.

    7. To ensure your energy sources are properly balanced, it is advised to do a dietary audit for 3 days. There is a nutrition tracker on www.racingweight.com.

    8. Eat early! Regular breakfast eaters tend to be leaner. Eating early causes overall reduced appetite and reduced eating throughout the day. Before early am workouts, one should consume a small dose of easily absorbable carbs (sport drink, banana, smoothie, yogurt).

    9. Eating frequently does not increase metabolism. It may reduce appetite. But eating frequently only works if you don't overeat at the small meals.

    10. Consume at least 100 grams of carbs before workouts. Eat during exercise. There is no difference between a high calorie sport drinks and a low cal one in terms of increased endurance. Eating after exercise promotes leanness.

    Next chapter: Controlling Your Appetite

    Note: Vive sent me a note observing the following: "One of the reviewers of Matt Fitzgerald's Racing Weight on Amazon says the author repeats some now discredited physiology info. No biggy, says the reviewer. But it looks like a bit of caution might be useful in translating some of the specifics."

    I have never carefully tracked my diet. However, I think I have 3 flaws: (1) I don't eat enough early in the day, though I do always eat breakfast, (2) I always snack at 11:00 pm, and (3) I may overeat and not exercise portion control at times, particularly at dinner.

    Updated February 11th, 2010 at 09:19 PM by The Fortress

    Categories
    Swim Workouts