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Swim Workouts

  1. Sprint Kick Workout, Monday, March 28

    by , March 28th, 2011 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Kick Sets:

    20 x 25 easy speed shooters
    1-10 on back
    11-20 on belly

    50 EZ

    3 x through:
    2 x 100 kick w/fins @ 2:00 + 50 EZ
    -- each 25, dolphin kick with board to bottom of pool (12 foot deep) in streamline position, stop midway, surface and easy flutter kick to wall
    -- it's really not that easy to kick down that far with a board

    50 EZ

    6 x through:
    standing broad jump from side of pool into water + 10 seconds fast eggbeater kick + "25" dive to bottom of pool & squat jump off bottom

    50 EZ

    6 x (25 fast dolphin kick shooter w/fins & parachute + 25 EZ)
    -- 3 on back, 3 on belly
    -- these are not that easy either; "fast" describes the effort more than the action

    50 EZ

    6 x (25 AFAP dolphin kick shooter w/fins + 25 EZ)
    -- 3 on back, 3 on belly

    50 EZ

    3 x (25 fast back shooter from blocks, no fins + 25 EZ)
    -- was supposed to do 3 on belly, but was cramping

    300 EZ

    Total: 3200/2300 kick


    Stretching, 30 minutes

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

    Commentary:

    My upper body is still sore from apparently overdoing it last Friday. More sore than my legs which I hit yesterday. So I did a kick workout, which I quite liked. Didn't look at the clock much; just took as much rest as I felt like. Sprint kick workouts are fairly exhausting.

    I usually do a weights + sprint combo on Tuesdays, but may do weights and yoga tomorrow.

    I may revise my tentative meet schedule. It's going to be rather expensive to attend Canadian Nationals (and we have a lot of family jaunts this year), so I may be forced to cancel Auburn Nationals this year. The timing is a little dicey anyway since it is only 5 weeks after I get back
    from a 2 week vacation. I'm hoping we will have our local LC meet at the end of August as usual. (If not, I'll have to find some LC meet -- any suggestions?) After Canadian Nationals, I think my next real focus meet will be the Sprint Classic in October. Hoping to take aim at the SCY backstroke records there. If I don't get to Nationals this year, I hope to get to both SCY and LCM nationals next year. I can even drive to Greensboro -- first time ever for a national meet.

    Updated March 29th, 2011 at 11:34 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  2. Sat & Sun, March 26-27

    by , March 27th, 2011 at 09:11 PM (The FAF AFAP Digest)
    Saturday:

    My off day. Hit the gym briefly for:

    RC Exercises, 15 minutes

    Stretching/Yoga/Foam Roller, 40 minutes


    Sunday:

    Drylands:

    RC exercises (3 way arm extensions, external rotators, seated straight arm dips)

    extreme angle step up w/DBs, 40 x 2 x 10

    -- Use a high box, create an extreme lunge with only toe on the ground and step up. The high box recruits the glute more than a traditional low box step up.
    -- I plan on adding explosive steps ups to my list of plyo exercises: [nomedia="http://www.youtube.com/watch?v=KDwzB6xuZ9o"]YouTube - TFW Explosive Box Step Up[/nomedia]


    total ab machine, 120 x 2 x 15
    lower back machine, 120 x 2 x 15
    back extensions, 25 x 2 x 15
    reverse scoop, 25 x 2 x 15
    explosive leg extensions, 60 x 2 x 10
    front power squat, 180 x 1 x 15
    squat jumps w/bar, 45 x 2 x 10
    lateral bunny hops over bench, 25
    (didn't do another set b/c this bothered by foot)


    Swim/SCM/Solo:

    30 minute slow continuous swim


    Commentary:

    Yikes -- my upper body has been sore all weekend from Friday's drylands. Probably should have started at lower weight on some exercises ... But I always feel that if I'm going to be sore anyway, it might as well be for a good reason. And I don't have any time to waste if I'm going to re-taper somewhat for Canadian Nationals. Felt pretty dreadful in the water today a a result. I hate the soreness that comes after solid 3 week taper.

    Updated March 27th, 2011 at 09:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  3. Swim w/Speedy Speedo, Thursday, March 24

    by , March 24th, 2011 at 05:09 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ Oak Marr:

    Warm up:

    1 x butt dive

    600 various

    Transition:
    (while Pete warmed up)

    10 x 25 shooters w/fins

    4 x 25 overkick free

    6 x 25 burst dolphin kick

    Main Sets:

    8 x 50 kick (no fins) @ 1:00

    50 EZ

    4 x 25 burst free @ 1:00
    2 x 25 burst free w/parachute
    4 x 25 underwater torque drill (love this quasi plyo drill)

    125 EZ

    1 x 50 AFAP back shooter w/fins for time, 22 high-23 (11 at the feet)

    75 EZ

    2 x 25 burst w/parachute
    2 x 25 fast w/parachute (one breast, one dolphin kick on back)
    -- doing that last one kick gave me the idea to do "parachute shooters"
    2 x 25 parachute shooters

    50 EZ
    (no time to warm down)

    Total: 2250

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

    Commentary:

    As Speedo noted, I am enamored! With a new toy: the parachute. This is a resistance toy designed to strengthen swim muscles and improve power and speed. It has been sitting in my closet since Christmas and I finally dragged it out. (The snorkel is still there gathering dust.) At least, I was enamored during the workout; I'm pretty beat right now from the resistance sprints. I think doing too many of them would be hard on the shoulders. But I am quite intrigued with the shooter application. Speedo looked at me in horror when this idea dawned on me. Aside from bursts and fast 25s, another chute set I've seen is: 4 x 50: 1/3 Kick; 1/3 Scull; 1/3 Swim. Anyone have any others?

    Everything is sore again since I'm back to the grind. Really need to stretch tonight, but I think I'll save it for the gym tomorrow so I can sit on the couch instead.

    Updated March 24th, 2011 at 11:04 PM by The Fortress

    Categories
    Swim Workouts
  4. Wednesday, March 23

    by , March 23rd, 2011 at 07:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick


    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.

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

    Commentary:

    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame="http://www.usms.org/forums/showpost.php?p=237620&postcount=1588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 08:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  5. Back to the Grind, Tuesday, March 22

    by , March 22nd, 2011 at 05:31 PM (The FAF AFAP Digest)
    Drylands:

    RC work, 15 minutes
    hanging straight leg raises, 2 x 15
    flutter kicks on bosu, 2 x 50
    long arm crunches, 2 x 25
    total ab machine, 110 x 2 x 25
    lower back machine, 110 x 2 x 25
    extreme angle isometric squat, 5:00
    goblet squat, 60 x 2 x 15
    explosive leg press, 190 x 2 x 10
    hip abductors, 100 x 2 x 10
    box jumps 2 x 10

    Stretching, 15 minutes


    Swim/SC/Solo @ Gym:

    Warm up:

    650 various

    Main Sets:

    8 x 50 @ 1:05
    2 x IM order, drill
    (nemo drill, hesitation drill, russian breast drill and human drill)

    8 x 100 backstroke kick w/fins @ 1:50
    10 SDKs each length
    --with fins, that puts me at about 17-18 meters

    50 EZ

    8 x 50 @ 1:30
    dolphin kick shooter on belly w/ fins
    --broken at the 25 with 5 seconds rest
    --work the upkick

    100 EZ

    Total: 2400 meters/1400 kick

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

    Commentary:

    I headed back to the gym today after a 3 week absence during taper. My shoulders are still somewhat sore, so I focused on leg and core work. Also didn't feel quite up to speed work in the pool yet. So I did another recovery/hypoxic workout. I could really use some sleep; I haven't slept well since the meet.

    I have a crazy busy week and weekend. This weekend -- 2 indoor soccers games, a swim meet, a regatta, a volleyball tournament, and Mr. Fort is supposed to have 2 races (National half marathon and his trail race). Something has got to give! Poor Fort Son is not even sure what boat he's rowing in this weekend. The head coach and the crew council are in conflict over what to do with the 4 varsity lightweight boys. I wrote my letter to the council on the matter, and I just hope logic will prevail.

    Updated March 22nd, 2011 at 10:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Recovery Swim, March 21

    by , March 21st, 2011 at 08:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters

    Main Set:

    3 x 100 fly drill @ 2:00
    6 x 50 dolphin kick w/board @ :50
    6 x 25 shooters on belly

    3 x 100 back drill @ 2:00
    6 x 50 backstroke kick @ :45
    6 x 25 shooters on back

    3 x 100 breast drill @ 2:00
    6 x 50 russian breast drill @ 1:00
    6 x 25 long underwater breast pulls + front scull

    3 x 100 free @ 1:45
    6 x 50 flutter kick w/board @ :45
    6 x 25 flutter kick shooters

    100 EZ

    Total: 3950/2250 kick

    Stretching, 20 minutes

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


    Commentary:

    Just did an easy aerobic/hypoxic workout today for recovery. I did not get a chance to swim on Sunday after the meet and had pretty sore shoulders today. (Wore fins for the entire practice.) Need to the back to the grind tomorrow. Tentatively planning on the gym and hot yoga. I fear after a month off from yoga, the 90 minute session could be rather difficult.


    Canadian Nationals:

    I am very excited that SwimStud also may go to Canadian Nationals!!!

    Meet packet:

    http://www.cmsc2011.ca/

    8 individual events are allowed
    Unlike USMS Nats, heats are not segregated by age

    Right now, I'm thinking I will swim Friday-Sunday and skip Monday. I'm leaning toward entering:

    FridayPM:

    200 IM (50 fly split)
    100 fly

    Saturday:

    50 fly
    100 breast (50 split)
    100 free

    Sunday:

    200 free (50 split)(50 free is on Monday -- no great time to swim it)
    100 back
    100 IM

    -- My only gripe is that the 100 IM is last. On the other hand, I'm glad that the fly events are early in the meet.

    Updated April 5th, 2011 at 10:49 AM by The Fortress

    Categories
    Swim Workouts
  7. Friday, March 18

    by , March 18th, 2011 at 08:00 PM (The FAF AFAP Digest)
    Swim/SCY @ Oak Marr:

    Just floated around chatting with Jazz and Speedo.

    Probably did about 1000 with a few bursts and some shooters.

    Felt smooth.

    Commentary:

    I still haven't decided exactly what events to swim tomorrow. The problem is that I am unhappy being in the final predominantly boy heat of the 50 back in the shallow end of the pool. Yes, I know I'm whiney, but we women don't like swimming with men because of all the turbulence and waves and I hate shallow. I also notice this turbulence more with the kneeskins than tech suits. So I either HTFU and swim the open 50 back in an undesirable heat or scratch it and do a split request on my 100 back (not in the final heat). That would mean giving up a 100 back time, but then I would be more rested for my 50 fly. I guess I should decide fairly soon ... I'm leaning toward just swimming it and smack talking with the boys. My buddy, Nuthin But 50s, is seeded right next to me.

    Mr. Fort says more chances are better. But, then, he is a non-swimming boy. I do think its unfortunate that the fast women often get crappy lanes at mixed gender meets.

    Jimslie is arriving soon and I'm sure has prepared a speech supporting his view.

    Watching Junior Nationals and NCAAs.

    Article on gluten sensitivity:

    http://online.wsj.com/article/SB1000...en+sensitivity

    Updated March 18th, 2011 at 11:25 PM by The Fortress

    Categories
    Swim Workouts
  8. Thursday, March 17

    by , March 17th, 2011 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    650 various

    Shooters, no fins:

    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ
    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ

    15 power dolphin kick + cruise
    50 EZ
    25 fast doggy paddle
    50 EZ
    25 fast back kick
    50 EZ

    200 EZ

    Total: 1300

    Hottub, 10 minutes


    Stretching, 20 minutes

    ART, 40 minutes

    So glad I had an ART appt scheduled for today, as my neck has still feeling horrible this am. And I needed some body work. My left shoulder has been feeling creaky too, which seems to happen when I stop lifting for taper. I'm trying out a new pillow, the Tempur-Pedic side pillow for people who sleep on their side. I think my old pillow has been messing up my neck. Well, and it doesn't help that I toss and turn a lot.


    Commentary:

    Didn't feel quite as good in the water as yesterday. Still jittery. I had a couple ask if I was a free diver today. I've had other people ask me that in the past. I guess I have an alternative sport if masters swimming ever gets dull or I just can't take tapering any longer.

    I am not happy about my 50 back time being re-seeded without my permission, when other times were not. Now, I'm in the last place I want to be: the fast guy heat in the shallow end. That is not exactly how I envisioned swimming this particular race ... and it's hard to believe it will produce my fastest time. I should probably have chosen a non-mixed meet to taper for. Lesson learned!

    I will definitely re-swim this event once or twice at Canadian Nationals. Just sent an email to the meet managers asking them about USMS submssion and measuring the pool.

    Updated March 18th, 2011 at 01:28 AM by The Fortress

    Categories
    Swim Workouts
  9. Wed., March 16

    by , March 16th, 2011 at 10:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    650 various

    2 x (25 easy speed back shooters, no fins + 25 EZ)
    -- 17-18 kicks per length
    25 EZ

    1 x backstroke start and power kick (15 kicks put me past the 15 today)
    25 EZ
    1 x power dolphin kick to 15 + cruise
    25 EZ
    1 x 25 fast backstroke
    50 EZ
    1 x 25 fast doggy paddle drill
    50 EZ
    1 x 25 fast free
    50 EZ

    150 EZ

    Total: 1250

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

    Commentary:

    I am insanely edgy from not exercising -- the worst part of tapering. Not a good idea to get in an argument with me at the moment. This feels worse than before NE Champs, though perhaps I'm tapering more now.

    I didn't stretch today. I had a zillion errands and then got caught up in watching the live stream of Junior Nationals. Very fun seeing so many kids from PV that I've watched swim for years. Felt bad for Kurtis Ratcliff for losing his goggles on the start and getting DQ'd in the A final of the 200 fly.

    Updated March 16th, 2011 at 11:28 PM by The Fortress

    Categories
    Swim Workouts
  10. Tuesday, March 15

    by , March 15th, 2011 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    650 various

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 fast backstroke kick
    1 x 50 EZ
    1 x 15 burst fly + cruise
    1 x 50 EZ
    1 x 25 fast free
    1 x 50 EZ
    1 x 15 back spin drill + cruise
    1 x 50 EZ
    1 x 25 fast backstroke, no SDK
    1 x 50 EZ

    125 EZ

    Total: 1375


    Stretching, 30 minutes

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

    Commentary:

    I wish the meet were tomorrow. I'm tired of resting. Full on taper bitchies here.

    Psycho sheet: http://www.pvmasters.org/albatross/psych11.htm

    I'm ever so happy Jimslie is coming, and that he has even decided to blog again!

    Forget carbs! http://www.bicycling.com/training-nu...your_acid_dose

    Updated March 15th, 2011 at 10:12 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Monday, March 14

    by , March 14th, 2011 at 07:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters
    odds = back
    evens = belly

    50 EZ

    6 x 50
    4 x backstroke start + power kick to 15 + cruise (was about a yard short of usual distance)
    2 x backstroke spin drill + cruise

    50 EZ

    4 x 50
    25 AFAP + 25 EZ
    2 x free
    1 x back kick
    1 x fly

    100 EZ

    Total: 1550

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

    Commentary:

    Felt completely blah today. I'm chalking this up to the usual taper blahs plus not doing any speed work over the weekend. Really ready to stop tapering. The last week is always torture.
    I'm starting to feel a little twitchy-b*tchy from all the rest. I got a huge amount of sleep last night (for me), but woke up with a sore neck and shoulder. Glad I have an ART tune up
    appointment scheduled for Thursday.

    Got confirmation from Jeff that he entered me in the 200 back for the Albatross SCM meet as well. So my line up for my first meet as a 50 year old is:

    50 back
    100 back
    200 back (maybe)
    50 fly
    200 medley rela
    The "couples relay" would be fun, but it's right before the 200 back & 50 fly.

    Looks like there's 194 swimmers. And, happily, I've been able to persuade Jimslie to attend!

    I also signed up for Colonies Zones today. My Saturday only line up for my last meet as a 49 year old is:

    100 free (for 50 split)
    mixed 200 medley relay
    50 breast
    100 back
    women's 400 medley relay (fly leg)
    women's 200 free relay

    The only individual event on Saturday that I'm really interested in is the 100 back. I don't recall that I've ever swam the 100 back at Zones before. It's always back to back with the 50 fly, and I usually opt for fly. But since I just logged a 27.2 at Warrenton, I'm going to focus on the 100 back. I wasn't sure what time to enter as I will only rest a few days for this meet. But I went ahead and put in a 1:02.8, which is less than a second off my 1:01.9 Atlanta PR. Hope that's not too ambitious. I may scratch the 50 breast; I'll play it by ear.

    Updated March 15th, 2011 at 12:00 AM by The Fortress

    Categories
    Swim Workouts
  12. Sunday, March 13

    by , March 13th, 2011 at 10:06 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 15-20 minutes

    Stretching, 30 minutes

    @ Gym SCM Pool:

    30 minute slow swim

    15 minutes hottub

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

    Commentary:

    Didn't have time to hit the gym/pool until the very end of the day today. The gym pool was teeming with all manner of humanity of all ages -- not ideal for a workout. So I decided to just cruise. I'm going to use the workouts I did before NE Champs for the next week. I need to get some serious sleep this week. I've been burning the midnight oil and gotten very little solid sleep the last few nights. The spring time change never agrees with me.

    I entered the Albatross meet today: 50 back/100 back/50 fly. I forgot to enter the 200 back on line, so I sent an email to Jeff Roddin asking him to add that event for me. I will want to do another 50 back if anything goes awry with the first one (feet slip, forget nose clip, go past 15 -- I've done all those, though it's extremely rare). There are also 4 people from my team entered, so we may do a 200 medley relay at the end of the meet. At least I'm voting for the 200 over the 400 since I am swimming fly.

    Updated March 13th, 2011 at 10:12 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Friday, March 11

    by , March 11th, 2011 at 07:08 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Set:

    I adapted Speedo's short rest stroke+kick set from today to make it a taper set. I didn't do these straight through though, too much chatting with Jazzy here and there. Used fins.

    4 x 50 fly drill @ 1:00
    4 x 50 kick @ 1:00 (25 belly shooter + 25 EZ)
    4 x 50 back drill @ 1:00
    4 x 50 kick @ 1:00 (25 back shooter + 25 EZ)
    4 x 50 breast drill @ 1:05
    skipped breast kick

    -- Joined Jazz at this juncture. He had been doing some sprint endurance work, and that was not on my taper agenda.

    1 x 50 (25 AFAP free + 25 EZ)
    4 x 50 kick w/Jazz (25 AFAP + 25 EZ)
    -- did 2 back shooters, went high 9s
    -- did 2 flutter kick w/boards, went 11s
    1 x 50 AFAP back shooter, went high 21-22
    -- thought I'd be slower b/c I flipped too far from the wall and didn't get a good push off
    4 x 50 free @ 1:00 as warm down


    50 EZ

    Total: 2150


    P90X Stretch DVD, 60 minutes

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

    Commentary:

    I was slightly sore in the scapular area from the torque drills yesterday. Shouldn't do new stuff on taper, I know. But my upper body seems to rest up pretty fast. The Resting of the Legs continues. I am taking tomorrow off and skipping Lil Fort's 7:00 am soccer game in far out VA.

    The former Cream Puff gave me a scull drill to try. I think I vaguely recall doing this at a Mason practice. Position your body as if you were sitting in a chair in the water, try to keep feet and heels out of the water. Scull backwards with arms and hands at side.

    Warning: Rant:

    I was in such a good mood today, and not ready to come home to more disappearing times. The FINA Top Ten rankings for 2010 were released today. I hope they are merely preliminary and can be corrected. Inexplicably, my 50 back (my best event) and 50 fly in SCM were completely left off the list. They would have been #1 and #5 respectively. Oddly, all my other events in SCM and LCM that should be on the list are there. I don't understand how some USMS TT times (and some from the same meet) can be there, and others not. I know other times from NE Champs are on the FINA list, including my own and Chris'. You'd think they'd submit all the data from our own TT database together? Or maybe this is a FINA error? I just find it somewhat shocking that FINA could produce such an error riddled list. But maybe I shouldn't be ... I have sent an email to Walt Reid about the matter. If anyone knows who else I should try to contact, please let me know. I always get a sinking feeling in my gut when my times go missing. This has happened on other occasions, and I'm starting to feel somewhat jinxed. I'm really hoping it can be fixed promptly; I've just never heard of a FINA list being "preliminary." However, since the USMS list is still preliminary, the FINA list must by default be preliminary?

    I've also found some other omissions including:

    Valerie Jenkins (45-49 50 back)
    Susan Williams (40-44 50 back, 50 fly)
    Fall W. (40-44 50 back, 50 free, 50 fly, 50 breast)
    Lisa Dahl (45-49 50 free & 50 fly)
    Karen Andrus-Hughes (50-54 50 back)
    Traci Granger (50-54 50 fly)
    Lisa Bennett (50-54 50 breast)
    Laura Val (55-59 50 free, 50 back, 50 fly)

    It appears that something went haywire with the 50s.


    Congrats to all those making this list! I saw many rankings for fellow bloggers Chris and Ande.

    In general, the LCM rankings seem faster than the SCM rankings in my events. But that could be due to the World Games being held in tech suits. Will do a comparison.

    Updated March 12th, 2011 at 12:13 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  14. CNS Speedplay w/Speedo, Thursday, March 10

    by , March 10th, 2011 at 08:27 PM (The FAF AFAP Digest)
    Swim w/Speedo @ Oak Marr:

    Warm up:

    600 various

    Transition:

    15 x 50 drill/kick mix w/fins @ 1:00/1:15
    1-5 = belly shooter + backstroke hesitation
    6-10 = Lochte single arm fly
    11-15 = backstroke hesitation + belly shooter

    Speedplay:

    5 x 50 "torque" drills @ 1:45

    Speedo showed me the "torque" drill, a ballistic drill designed to fire up the fast twitch muscles.

    In this vid, @ about :54, you can see the drill done as a fast underwater pull only. http://www.floswimming.org/videos/co...tennessee-toys. We used an over the water recovery with one or both arms. It's no easy thing to go from completely prone and still to an AFAP stroke. Slightly hard on the shoulders, but worthwhile. I like the version shown in the video, where the swimmer does a fast underwater pull using both a dorkle and pull buoy.

    50 EZ

    8 x 25 @ 1:00
    12.5 drag races from mid pool
    12.5 EZ
    -- 3 free, 2 back, 2 breast, 1 shooter

    drag race = start prone mid-pool, head at one of the lines on the bottom, AFAP to the wall. It's very different from a burst where you have a push off instead of a completely dead start.

    100 EZ

    2 x through, no fins:

    25 EZ
    10 seconds AFAP vertical dolphin kick
    25 WZ
    burst dolphin kick shooter to 15 + cruise
    25 EZ

    50 EZ

    Total: 2250


    Stretching/Yoga, 30 minutes

    Got it in!

    I read through the stretches in Dara Torre's new book. There's one I really like called the QL-Core Twist. I've done a variation of this for years, but I like her version:

    QL-Core Twist:

    http://swimming.about.com/od/famouss...th-Fitness.htm

    Sit on the floor with your right leg bend, heel toward your crotch. Take your left leg out at about 45 degrees, bending your knee slightly so it's about 4 to 5 inches off the floor.
    Drop your left arm down torward the inside of your left leg, trying to get your shoulder as close to the knee as possible. Keep your arm externally rotated (thumbs up), and grab your toes, ankle, or calf (whatever you can). Place your right hand behind your head as if you're hanging out at the beach. Contract your body forward as if doing a crunch, and try to get your right elbow to touch the ground. Push your left arm/ shoulder against your left knee and your left knee against your arm (so it stays straight up and doesn't rotate outward), and open your body up toward the ceiling.


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

    Commentary:

    Whew, I'm pretty tired from so little yardage. But that was a fun little practice. Love the crazy innovative speed drills (and lack of tedium ).

    I encourage everyone to watch the Lady Vols/Floswimming link. There is some really good stuff there, including some interesting TRX exercises and a fly + med ball drill @ 6:45 that I will definitely try.

    Speedo left abruptly after the drag races with no warm down. He mumbled something quickly about not wanting to warm down/swim slowly to erase the CNS work he'd done sprinting. Is this a real phenomenon? Or did he just have to scoot back to work quickly?

    I am a total FLOG failure. I see I haven't put in anything since Monday. When I taper, my # of swims goes up and my kicking yardage goes way down. Guess that's normal.

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


    Garrett Weber-Gale's Nutrition for Performance Series:

    http://www.youtube.com/watch?v=ND-dG...embedded#at=11

    Emergence of the "Bike Cafe":

    http://www.msnbc.msn.com/id/41953889...active_travel/

    Interesting note about whether diet can obviate the need for supplements:

    http://www.self.com/fooddiet/blogs/n...-daily-ne.html

    Updated March 10th, 2011 at 10:37 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  15. Wed., March 9

    by , March 9th, 2011 at 07:33 PM (The FAF AFAP Digest)
    @ Gym:

    RC Work, 20 minutes

    Stretching, 30 minutes

    @ Pool:

    30 minute slow continuous swim

    15 minutes hottub

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

    Commentary:

    I didn't have any sprinting planned for today because I know I'm always mushy and sluggish after a deep tissue. But I did get my stretching in so no one would have to scold me.

    On other random notes of interest:

    1. I read today that an article about the strengthening properties of beer is coming out in Men's Health. I know some people who need to run right out and buy this issue!

    2. Geek added this link in a comment yesterday and I wanted to post it here too:
    http://well.blogs.nytimes.com/2008/0...ance-training/.

    3. I've decided I mistrust most people that are certified trainers. Most of them don't even look that fit.

    4. I am still adhering to my gluten free diet. Every once in awhile I try something with gluten (last time pizza) to see if I am able to tolerate it any better. This just results in me feeling tired and slightly ill. I have now discovered oat flour though, so I am prepared to go back to eating homemade cookies and bread and getting fat.

    5. Jim Thornton recently opined that your diet makes little difference in performance because your body doesn't distinguish between different kind of carbs and proteins, i.e., a twinkie is the same as a mango. I know nutrition is a complicated subject, but this cannot be right ... http://www.med.nyu.edu/hjd/harkness/...erformance.pdf

    6. I am bracing for another night of teenage angst as Mini Fort just called me and told me she had "the worst day of her life" for the third time in 2 weeks. Crew is harder than she imagined.

    7. I have not entered the Albatross Open yet because I am still mulling over seed times.

    8. Does anyone know when the FINA SCM & LCM rankings come out?

    Updated March 9th, 2011 at 11:32 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  16. Keep on Tapering, Tuesday, March 8

    by , March 8th, 2011 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Finless Combo Set:

    4 x 50 heads up single arm fly @ 1:00
    8 x 25
    odds = shooter on belly
    evens = EZ
    8 x 25
    odds = dive from side, power kick to 15 (12 kicks) + breakout + cruise
    evens = EZ

    4 x 50 backstroke hesitation drill @ 1:05
    8 x 25 shooters on back
    25 EZ down to backstroke start blocks
    8 x 25
    odds = backstroke start + power kick to 15 (15 kicks) + cruise
    evens = EZ
    25 EZ

    4 x 50 russian breast drill @ 1:10
    8 x 25 long underwater breast pullouts
    8 x 25
    odds = burst doggy paddle drill
    evens = easy

    200 EZ

    Total: 2750

    hottub, 15 minutes

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

    Commentary:

    This was a variant of a workout I did at this same time prior to NE Champs. Initially, I had thought perhaps the Warrenton meet was too close to my taper meet (only 2 weeks apart). But now I'm thinking it may have been beneficial to help alleviate (or at least delay) the taper hyperness/angst/boredom from which I usually suffer. And I am hopeful that the massage I'm about to dash off to will help flush the remaining lactic acid from the meet. Lats are somewhat sore from the sprint fly. Still feel pretty smooth in the water though.

    As of today, there are 119 swimmers signed up for the Albatross SCM meet. I'm assuming quite a few more will enter at the last minute, as I am always wont to do.
    Categories
    Swim Workouts
  17. Vid + Post Meet Recovery, Monday, March 7

    by , March 7th, 2011 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ 1:00 or so
    5 of each stroke
    Drill fly, back, breast, overkick free

    50 EZ

    20 x 25 shooters w/fins

    4 x back, left side, right side, belly, twirling

    50 EZ

    3 x 150 w/fins
    100 back + 15 seconds rest + 50 shooter

    50 EZ

    10 x 25 no fins

    Odds = breast alternating dolphin and whip kick
    Evens = shooter on back or belly

    150 EZ

    Total: 3200

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

    Commentary:

    I was extremely grateful that Mr. Fort got up early to take Lil Fort to Girls on the Run before school so I could catch up on sleep. I was pretty tired after the meet last night, but didn't wake up feeling totally slammed like I sometimes do after even a one day meet. I felt pretty smooth in the water today as well, though I avoided anything fast. I actually feel more tired now after the workout than I did this AM. Glad I have a deep tissue massage scheduled for tomorrow afternoon.

    I'm driving Lil Fort around to indoor soccer and swim practice now, but hoping I will summon up the energy to stretch tonight. Otherwise, feel free to hurl vicious insults.

    It's a little tricky having a meet two weeks before a taper meet. I feel like I'll need a couple more days to fully recover; I'll probably stick with aerobic/hypoxic work.


    100 fly vid:

    SwimShark was kind enough to put my 100 on YouTube, so I'll add that link when I'm home later. Here it is:

    [nomedia="http://www.youtube.com/watch?v=Ll6ksi48crM"]YouTube - Leslie's 100 fly[/nomedia]

    Looks like I got off the blocks pretty quickly. I can definitely see the piano at the end. But it looks like everyone else had the same piano. Well, maybe not that serious guy sandbagger over in lane 8. I'm not sure if this is a good thing, but my feet come out of the water when I kick much more than the other swimmers. Probably still picking my head up to high to breathe. And had a major glide into the first turn.


    Other links:

    On the topic of salmon which we discussed last week, I read this recently in the WSJ:

    http://online.wsj.com/article/SB1000...EYWORDS=salmon

    And, never would have guessed, but PRP is now being used for "vampire facelifts":

    http://www.nytimes.com/2011/03/03/fashion/WEBSkin.html

    This looks like a very hard P90X mix:

    http://www.twitvid.com/U0A0I

    Updated March 7th, 2011 at 07:41 PM by The Fortress

    Categories
    Swim Workouts
  18. Friday, March 4

    by , March 4th, 2011 at 07:39 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 20 minutes

    Stretching, 30 minutes


    Swim/SCM/Solo:

    1000 easy

    hottub, 20 minutes

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

    Commentary:

    Just taking it easy for the meet this weekend.


    Iron in Athletes:

    I started stressing about my thyroid levels earlier today. According to my recent labs, my levels of free T 3 and free T4 are worse in the last 6 weeks even though my thyroid medication was slightly increased. The only change has been adding iron to my regimen. Every doctor I've consulted seems to feel fairly strongly that my ferritin levels are simply too low. But I'm starting to wonder if the iron is preventing absorption of the thyroid hormones (a known side effect) while not helping much. Perhaps borderline anemia is my own norm? I've been that way all my life. Dr. Jimslie tends to dismiss diagnoses of anemia, saying that athletes suffer from pseudo-anemia. This is caused by a dilutional effect -- greater blood plasma volumes from training.

    I decided to do some quick googling and found this article:

    http://blog.firstendurance.com/2008/...ance-athletes/

    One relevant excerpt:

    "However, the most common cause of a low hematocrit (a ratio of red blood cells to whole blood) in athletes is pseudo-anemia, which is a dilution of the blood caused by plasma expansion. This is not true anemia, as the actual number of red blood cells is not decreased. (Portal 2003) Another study showed that endurance athletes were less likely than the general population to have iron deficiency. Out of 52 controls, 50% were iron deficient, and out of 126 atheletes, 26% were iron deficient. (Malczewska 2000)"

    Another article and excerpt:

    http://www.gssiweb.com/Article_Detai...?articleid=276

    "But sports anemia is a misnomer because in most such athletes—especially men—the low hemoglobin level is a false anemia. The total volume of red cells in the body is normal, not low. Hemoglobin level is decreased because aerobic exercise expands the baseline plasma volume; this reduces the concentration of red cells, which contain the hemoglobin. In other words, the naturally lower hemoglobin level of an endurance athlete is a dilutional pseudoanemia."

    Maybe my doctors just don't think I'm an athlete?

    Updated March 4th, 2011 at 07:50 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Swim w/Jazz, Thursday, Mar. 3

    by , March 3rd, 2011 at 10:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo + Jazzy:

    Warm up:

    600 various

    Transition:

    8 x 50 fly drills @ 1:00 or so

    10 x 25 easy speed shooters

    6 x 25 w/mini bursts

    50 EZ

    -- I did this while Jazz was in the adjacent lane banging out some fast 50 frees.

    Mini Speed Set:

    6 x (25 AFAP w/fins + 25 EZ) @ 2:00

    fly, 11
    back, 11
    breast, 11
    free, high 10
    fly, high 10
    back, high 10-11 (? can't really remember)

    200 EZ

    Total: 1950

    hottub, 20 minutes (thought the jets don't really seem to be working

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


    Commentary:

    Just a nice little pre-meet drill + speed workout with lots of chatting with Jazz. That boy is getting in shape!

    I was stymied in my stretching efforts today by my two girls, both of whom drove me bonkers in their own special talented ways. (In my own experience, girls are so much harder than boys.) I'm sure I won't be able to stretch every day in the Month of the Stretch. But I'm aiming for 5x week.

    I was at Mini's swim & dive award banquet tonight and got a good swim tip. One of the fast chicks won an award for the "Glide Girl" because she uses glide to get her tight kneeskin on. That had never occurred to me. Doh. Great way to get the pesky things up and over the hips. I'm going to go hunt around the house to see if I can locate my glide.

    Psych sheet for Warrenton meet:

    http://www.warrentonmasters.org/Blog...ing-swim-meet/.

    WRT to the 100 fly, I think I'm going to breathe more than usual. In short course, I usually breathe every other stroke. But, with long underwaters, you can still create an oxygen debt. Chris once suggested I throw in some singles in LCM, and that worked like a charm. So I may do this weekend as well. I am thankfully in the predominantly girl heat instead of the boy heat.

    Updated March 3rd, 2011 at 10:46 PM by The Fortress

    Categories
    Swim Workouts
  20. Fly Centric, Wed., March 2

    by , March 2nd, 2011 at 06:19 PM (The FAF AFAP Digest)
    @ GYM:

    RC work, 20 minutes

    -- get on it Speedo and That Guy!

    Stretching/Yoga, 40 minutes


    Swim/SCM/Solo @ Gym:

    Warm up:

    700 various

    Fly Centric Main Sets:

    20 x 25 dolphin kick shooters
    5x back, left side, right side, belly, twirling
    working on up kick

    50 dolphin dive

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

    50 dolphin dive

    10 x 25 "bursts" @ 1:00
    - 2 free, 2 backstroke spin drill, 2 fast doggy paddle, 2 evil, 2 dolphin kick

    50 dolphin dive

    10 x 25 heads up fly drill

    -- from Lochte vid: [nomedia="http://www.youtube.com/watch?v=jR4IgctibNg&feature=related"]YouTube - Ryan Lochte demonstrates stroke drills[/nomedia]

    -- I like this drill much better than regular single arm fly

    50 dolphin dive

    Total: 2150 meters

    Hottub, 20 minutes

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

    Commentary:

    I felt pretty swell in the water today, most likely because I didn't do drylands on Tuesday. Just going to cruise the next 3 days before the meet and take Saturday off. I really have no idea what to expect time wise on Sunday. Assuming, that is, that I actually awaken at the correct time. (I forgot to set my alarm last night and my Lil Fort had to come looking for me before she left for school.) I haven't done a race before 10:00 since I can remember. The last time I swam 100 fly on 5 days rest was Zones last year when I went a 1:02.7. But that was with what Jimslie derogatorily calls the "body kayak." I guess I'd be pretty happy to go a 1:03. No idea on the 100 IM. One would think this would be a great event for me, but I seem to underachieve and the breast leg just kills me. I seem to recall in my last 100 IM in SCM (1:11), I had a 7 second gap between 50s. (Hope Ande is not reading this.) Could be a mental thing. And, if so, what's the best way to banish this kind of mental block?


    Push up/Pull ups:

    On the hottest blog on the internet (with perhaps the dullest title -- work on that, Speedo!), Geek posted this program which has me intrigued:

    http://hundredpushups.com/

    What say people about whether push ups hurt your shoulders or not?

    For awhile, I was regularly doing an isometric push up hold using steps that didn't seem to bother my shoulders. (I did this along with my 5:00 extreme angle isometric squat.) Ran across this article discussing them: http://www.mikemahler.com/magazine/07.html. Oddly, the article promotes them as active recovery, whereas they were recommended to me as increasing strength in non-isometric motions.

    The pull up program seems beyond me, though pull ups are a great exercise. But hard, that's why I haven't done them in so long. And I seem to prefer chin ups.

    http://www.fiftypullups.com/


    Shoulder Tendonitis

    SCY Freestyler also posted an article on shoulder issues from the NYT:

    http://www.nytimes.com/2011/03/01/he...e&ref=homepage

    I have used PRP on my left shoulder to fairly good effect. That also coincided with me adopting a kick centric workout style and de-emphasizing freestyle. I'm not sure it works as well on the foot. Lil Fort dropped a hard cover book on my foot by accident last night and I let an F bomb fly; it was excruciating. This leads me to believe that a foot injury heals more slowly, that the trauma from the injections takes longer to subside and that recovery is prolonged because you're always using the foot and because, unlike RC tendons, you can't exactly strengthen the surrounding muscles. A very vexing problem. I may delay what I hope is my final PRP treatment until the end of May.

    Updated March 2nd, 2011 at 07:12 PM by The Fortress

    Categories
    Swim Workouts