I read Stud's workout this am and decided to swipe and modify it to my own kick-centric version. Took about :30 seconds rest between sets.
Swim/SCM/Solo @ Gym:
12 x 50 @ 1:00
warm up: 4 free/4 kick/4 free
11 x 50 dolphin kick w/board @ 1:00
10 x 50 @ 1:15
odds = breast drill
evens = breast pull w/buoy
9 x 50 @ 1:00
25 UW shooter on back + 25 easy back kick
only hit the bottom a couple times
8 x 50 free w/paddles & fins @ :50
I couldn't find my regular green paddles, so used some larger red ones I found in the family sport closet. Size does make a difference when it comes to paddles. Felt like I was flying with no effort.
7 x 50 backstroke kick w/fins @ :50
6 x 50 @ 1:00
25 easy speed fly + 25 easy DAB
5 x 50 flutter kick w/board & fins @ :50
4 x 50 backstroke @ 1:00
3 x 50 chest press fly drill @ :15 RI
2 x 50 easy free
1 x 50 dolphin dive
Total: 4000 meters/1500 kick
Still in slow mo aerobic mode, but feel like I'm finally coming out of my cold funk.
Merry Christmas and Happy Holidays to all!!!
12 x 150 w/fins @ 2:30, done as
100 swim (4 of each stroke, drill fly)
+ 5 seconds rest to don nose clip
+ 50 hypoxic dolphin kick on back (breath only after flags)
8 x 50 @ 1:10
odds = breast drill
evens = fly drill
Still battling the evil cold. But felt slightly less congested the last two days after swimming. Not much energy though, which was not helped by having 8 vials of blood drawn this am for more blood tests.
Still, I feel like I'm at least maintaining feel and focusing on technique some with these easy workouts. I felt better today in the pool than I did yesterday after being out of the water for so long. Going to try and get in a quick swim tomorrow before the festivities begin. There may be snow on Xmas day, which could result in pool closures given the general panic that ensues here. Really ready to get back to drylands and yoga soon.
Both fridges/freezers are completely stocked with food, wine and drinks. Now I'm off to start a fire, play gin rummy with Lil Fort and wrap presents.
Updated December 23rd, 2010 at 09:55 PM by The Fortress
Still battling this nasty cold, but I may be winning ... Of course, as I've had it for 10+ days, I'm not sure this should really be described as "winning." After 5 days off, I tottered over to the pool today for a short aerobic workout:
8 x 50 @ 1:00
odds = single arm fly
odds = breast drill
8 x 50 @ 1:10
25 shooter + 25 scull (alternate front & back)
8 x 100 @ 1:45
odds = free
evens = flutter kick with board
The pool was more crowded than usual with college kids home for the holidays. My masters team has most of its regularly scheduled practices over the holiday season except for Xmas day. I'm hoping I feel well enough to attend a few. I've never attended our New Year practice, as I'm typically out of town, and would like to. This year, it's 111 x 50.
I'm worried that long swim meets make me sick. I seem to have had major illnesses after my last couple taper meets where I've been in the pool area all day until 5-6:00 at night. Maybe the poor air quality does a number on my apparently impaired immune system?
Mini Fort is planning her own boot camp of sorts during the holidays. I'm hoping to join her for some of it. Not feeling quite up to drylands yet though. And, no matter. Mini is now in possession of her driver's license and her life is "amazing" as a result.
Updated December 22nd, 2010 at 02:27 PM by The Fortress
Slept in today, trying to battle my cold. And I think it's holding at just a cold. Woke up to snow and schools closed 2 hours early. Was feeling slightly better, so decided to head to practice at Mason tonight. And, honestly, I didn't feel like thinking up my own practice. And I definitely didn't feel like any sprint work. It'll just be aerobic & technique work for a couple weeks as I regroup.
Got there early -- no traffic, everyone scared of 2 inches of snow -- did 15 minutes of core work and stretching while chatting with Melanie.
Swim @ Mason:
600 swim, middle 200 no free
400 IM, 50 kick/50 drill
I didn't have my paddles and wouldn't have pulled in any event w/o getting my RC exercises going again. So instead did 6 x 100 back kick w/fins @ mod pace @ 1:30.
6 x 150, done as 100 IM + 50 dolphin kick on back w/fins @ 2:15 (It's been so long since I did a 100 IM in practice, I'd almost forgotten how to do one.)
7 x 100 @ 1:50
1-3 kick, no fins, descend to fast
4 = easy free
5-7 kick, no fins, descend to fast
I descended to medium. Went 10-8-8-8 SDK per 25.
Starting to feel absolutely gassed and crampy here ...
3 x through:
2 x 75 medium @ 1:15
2 x 25 fast @ :30
30 seconds extra rest between rounds
wore fins, very tired
round 1 = free
round 2 = non free (did breast)
round 3 = kick
I had no fast gear and did all the 25s as easy speed UW shooters
Total: 4100/1950 kick
I'd almost forgot what a regular workout was like ... Thursday nights at Mason are always fun b/c Cheryl gives a mix of stroke/kick/sprint. I'm beat from that effort and pretty glad that school is already delayed 2 hours in the am. More sleep!
Updated December 17th, 2010 at 04:27 PM by The Fortress
20 x 25 shooters w/fins
5 x back/belly/right side/left side
100 dolphin dive
Total: 2100 meters
10 minutes hot tub
The showers weren't working and were frigid!
Still pretty beat from the weekend. And the cold I was getting before is now in full force. Better now than at the meet, I guess. Hoping to go to yoga tomorrow. I seem to recall I have another PRP treatment this week as well. Finally heard of another swimmer (Nuthin But 50s) who's going to try PRP in lieu of surgery on his ACL.
100 back vid:
Stud video'd my 100 back (1:10.26) from NE Champs. Videos are always very revealing. I was underwater more than I thought despite the calf cramp. Even managed what looked like 9 SDKs on the last 25. My turnover seemed very slow and I was crossing over with my left arm. I don't usually do that. I was definitely lounging leisurely into my last couple turns. That could be party due to my unfamiliarity with backstroke flags set at 5 meters instead of 5 yards. Splits = 33.68/36.58.
[nomedia="http://www.youtube.com/watch?v=PMlapHo1HHc"]YouTube - P1020994[/nomedia]
Same slow turnover from my 100 back in Atlanta (1:01.9), though I was underwater more there.
[nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube - Les 100 BK[/nomedia]
Tom Dolan Meet:
This was the first time in years I missed spectating and cheering at this meet. Fortunately, there was great coverage on swimming world tv. http://tv.swimmingworldmagazine.com/.../workouts/7540. Jack Conger's 1:43.1 200 back was amazing! I also liked comment that Janet Hu (NAG record holder and winner of the 100 fly here) trains frequently with a monofin. Mine is still awol.
Updated December 14th, 2010 at 07:04 PM by The Fortress
2 x (15 bursts (free, dolphin kick) + 35 EZ)
2 x (25 easy speed fly + 25 EZ)
4 x 25 shooters
15 minutes hottub
Yoga/Stretching, 2 x 15 minutes
Felt pretty good today. Good DPS. Left shoulder is nagging a bit, but I think it's from tossing and turning while sleeping. Though I must admit I've shirked my RC exercises again. I'll probably just ice it tonight.
Quick posted this vid re: Nick Thoman on backstroke SDK on Speedo's blog and I just wanted to share it here as well:
Love that SDKs are for the "not so tall" and flexible." My height, or lack thereof, is usually such a disadvantage in this sport.
[nomedia="http://www.youtube.com/watch?v=afpN9fOGu9s"]YouTube - Underwater Backstroke Kick with David Marsh and Nick Thoman[/nomedia].
Need to finish packing. Hate packing, very tedious.
And very proud of my Mini Fort. At her volleyball banquet, she won Hardest Worker. She's currently playing lumbaro and outside hitter on her club team. Outside hitter -- despite her diminutive height. She has the highest vertical jump on her team. Shall we say sprinter?
I'm going to miss not seeing the Tom Dolan meet this year for the first time in years ... Not sure how many masters swimmers are there, but I know Wally Dicks tapered for it.
Updated December 9th, 2010 at 11:45 PM by The Fortress
14 x 50
odds = 25 EZ speed fly or shooter
evens = EZ
2 x (15 burst dolphin + 35 EZ)
1 x 25 fast free + 75 EZ
1 x 25 fast breast + 25 EZ
Whoa, really got carried away with all that yardage today. Still didn't feel easy speed, but felt lighter in the water. I definitely have a case of the taper hypers -- got massive errands done today. Got more sleep, but have been waking up at 6:00 am (high schoolers are stirring at this time) and having trouble falling back asleep. This happens sometimes during taper, I guess. Trying desperately not to catch Lil Fort's cold ...
Big next couple weeks ...
3 days to NE Champs
7 days until Fort Son gets probable early decision ding
12 days until Mini Fort gets her drivers license
not enough days to get xmas stuff done ...
Started stocking up/packing for Boston: gus, chews, energy drinks, electrolytes & efuel, extra nose clips, new pair of goggles, 3 tech suits, gluten free bagels ... My 2 Speedo kneeskins have seen a fair number of meets between Mini and me -- 4-5 for her and 3 for me. This means they're likely both pretty stretched out. Still, we plan on using these and my B70 kneeskin (one meet) as long as possible. I'm hoping they can last through NE Champs, high school champs meets, and the Albatross meet. I also have a Q suit that Roque kindly sent me, but it was awfully tight on top for me last time I tried it. May try it again and/or see how Mini likes the fit.
Has anyone used Endurance Excel? I bought it today by accident; thought I was picking up endurolytes.
Updated December 8th, 2010 at 09:47 PM by The Fortress
10 x 25 shooters
8 x 50 w/fins
#1 = 15 meter burst dolphin kick on back + EZ
#2 = 15 meter burst dolphin kick on belly + EZ
#3 = 25 fast backstroke kick + 25 EZ
#4 = 25 EZ speed fly + 25 EZ
#5 = 25 fast free + 25 EZ
#6 = 50 EZ
#7 = 50 working on breast pullouts
# 8 = EZ
Stretching, 30 minutes
No easy speed yet, but I think it's coming. Although it might not be until the weekend! Not too twitchy-b*tchy yet. I think the meet last weekend may have caused a delayed onset. Got more sleep last night, but woke up to the lovely sound of shattered ceramic. Our kitten likes to jump inside everything, even things she can't get out of.
Now I'm off to finish putting 3000 white lights on my tree.
10 x 25 shooters
100 dolphin dive
10-15 minutes hottub
Took another recovery day post meet. Plan on meet warm ups Tues-Fri. I had the blah feeling in the water that often hits after 1 week of tapering. But I may have just been tired. I had some food poisoning or a stomach thing last night and my youngest woke up with a nightmare that her kitty died. Hoping I can actually sleep tonight. There is also a sick hubby and sick kid in the house. It seems to be a challenge staying healthy for December meets ...
NE Champs Analysis:
I'm entered in:
100 fly (11:11 am)
200 back (50 split)(1:22 pm)
50 breast (3:01 pm)
50 free (3:57 pm)
100 back (11:15 am)
50 fly (12:23 pm)
50 back (1:43 pm)
100 (likely 50 split, if I bother)(2:40 pm)
The 100 back and 50 fly are really too close for my taste. It takes me forever to recover from 100s. And I still wish the 100 IM had been better placed ... My plan for the 100 fly and 100 back is to dolphin kick hard off the start and every wall and easy speed above water. I'd like to swim 50 meters of the back underwater. Not sure I can do that in fly. Have to remember to breathe more in the 100 fly to sustain the hard kicking. Not really sure what to expect timewise.
In my 50s, I'd like to go under 29 in the 50 free, under 31 in the 50 fly and under 32 in the 50 back. I converted my 50 back time from the Sprint Classic (28.1) using the GBM converter and got a 32.0. http://www.greatbaymasters.org/convert.html. 4 seconds seems rather a lot going from short course yards to short course meters, doesn't it?
Here's my 50 back from NE Champs last year. I need to see, if I can, how many strokes and kicks I took. [nomedia="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube - Fort SCM 50 back[/nomedia].
In 50 fly, the current event rankings look slower compared to last year. Aside from wunderkind SVDL, no one's really come close to breaking 30 without the speed suits in my age group (and that happened in both SCM and LCM in 2008-09). I'm starting to think that perhaps the suits make more of a difference in the short axis strokes than the long axis strokes. (For me, as I've said before, the biggest hit is in breaststroke.)
By way of comparison, my times in a full body racerback Pro from this meet (from TT database) in 2007 are:
2007 Short Course Meters
Place Event Name Age Club LMSC Time
4 W45-49 50 Free Leslie Livingston 46 GMUP Potomac Valley 28.75
4 W45-49 50 Back Leslie Livingston 46 GMUP Potomac Valley 33.24
5 W45-49 100 Back Leslie Livingston 46 GMUP Potomac Valley 1:13.91
5 W45-49 50 Fly Leslie Livingston 46 GMUP Potomac Valley 31.37
7 W45-49 100 Fly Leslie Livingston 46 GMUP Potomac Valley 1:13.18
I have good mojo in Boston. I've always swum well at this meet (and never been DQ'd!). Hopefully it can continue. I'd like to end 2010 on a good note. And, then, I look forward to AARP-ing up at my first meet in 2011.
Updated December 6th, 2010 at 11:58 PM by The Fortress
Just did a 30-35 minute slow continuous swim at my gym pool. I thought about doing some backstroke turns in meters, but I can tell the flags aren't set up right.
10 minutes in the whirlpool
My legs were tired from yesterday, and left calf feels slightly re-strained. I pulled out my compression tights to wear around today. No more backstroke starts this week.
Busy busy day of xmas decorating. I broke down and agreed to a real tree again, but only if we get an air purifier for the room. I don't want a repeat of last year.
Looking forward to seeing the results of the SPMA meet. Bummed to see Allen Stark was deeked in the 100 evil.
Just hopped in for a meet warm up. I felt warmed up after about 20 minutes, which is surprising for me. I usually take awhile to loosen up, so I did a bit more anyway. Just did slow swimming, some one arm fly, 1 x build to fast free, 1 x fast back kick, and 2 x dolphin kick bursts. Sat in whirlpool afterward.
The women's locker room at my gym has been renovated. Sadly, though, they've done away with the steam room.
Felt better in the water today. Looking forward to the meet tomorrow. Of course, I'm not doing much so there's no pressure.
Good luck to everyone swimming this weekend at the various meets around the country!
6 x 50 fly drills @ 1:00
6 x (25 EZ speed fly + 25 EZ)
8 x (25 shooter + 25 EZ)
odds = back
evens = belly
Just did a slow easy swim focusing on technique. No easy speed for me yet though.
About to head off to a banquet to open the high school swim season. Tomorrow night is the first meet. Good thing I checked the volunteer schedule, as I'm officiating. Pretty much a no brainer at these meets. Mini has expressed interest in re-joining a USAS team. We're mulling over what might be the right team/group fit for her. Not sure if will work with volleyball in the mix ... Some coaches are strict about the # of practices.
Psych sheets for the Last Minute Meet are out. There's almost 100 swimmers, and the usual fast suspects are there. I think it will be fun just to attend, spectate and do my wee sprints!
Nationals is on NBC at 3:00 on Saturday Dec. 11!
Livestream at: http://www.swimnetwork.com/
Updated December 4th, 2010 at 09:00 PM by The Fortress
4 x (4 x 50)
4 single arm fly @ 1:00
4 backstroke @ 1:00
4 breaststroke @ 1:15
4 free @ 1:00
5 x 100 backstroke kick, no fins, shooters on the 1st and 3rd 25 @ 2:00
3 x 50
backstroke start & fast kick to 15 meters, then cruise
3 x (25 free + 50 EZ)
2 x (fast 50 breast + 100 EZ)
Took Mini to the gym since, as a sophomore, she's not allowed to do weights with her high school team b/c she "is still growing." Hmm ... she's been the same height since 6th grade. Just as I have been until yoga grew me an inch. Anyway, I did 40 minutes of stretching while she pumped iron. And I'm feeling quite virtuous about it.
Felt sluggish as expected. Plan to shift into high taper mode tomorrow with a short slow recovery swim and a meet warm up on Friday. After the Last Minute Meet on Saturday, I'll just do a recovery swim on Sunday and then a meet warm up type swim the rest of the week until I leave on Friday.
I received an email from the primary contact at GBM confirming that the correction to my name had been made (despite the fact that the athlete entry list has not been updated). Whew. Still seems odd that there was no meet director listed on the meet info. You would think that would be a requirement.
Updated December 1st, 2010 at 09:30 PM by The Fortress
Swim @ Oak Marr:
32 x 50, done as:
(did them all @ 1:00-1:15, depending on my level of interest and level of chatting with Pete)
8 x 50
odds = single arm fly
evens = breast
8 x 50
odds = double shooter
evens = front scull + burst doggy paddle
8 x 50
25 overkick free + 25 EZ
8 x 50
odds = russian breast drill
evens = breast w/thumbs up recovery drill
(I believe I have the same stroke flaw that Allen Stark mentioned on the Breaststroke Lane thread about going too deep when lunging forward. Hence the KPN thumbs up breast drill. Breaststroke is the most awful confounding stroke ... I'm not sure why I bother without a coach sometimes, except that it seems to agree with my shoulders.)
4 x (25 burst/cruise + 25 EZ)
I was trying to focus on technique today, but I felt adrift. Once the word "taper" enters my brain, I become lazy and don't want to do anything in the water. Even sprints. I guess the benefit of this ennui is that I am truly resting. But I may also fall asleep in the water. And I felt like crap today and was cramping in my left calf and feet like crazy. Because I've been cramping since last week, I went back to my massage therapist this afternoon and had her work on my legs for 30 minutes. This will likely cause more sluggishness in the water tomorrow, but I will ignore it. I don't really care how I feel this week, and will endeavor (possibly unsuccessfully) not to micro-analyze it next week either.
And I am now shifting into annoyance over my entry for the NE Champs. I haven't received a response to either of my emails. There is no other contact info on the meet forms. I sent an email tonight to the primary contact for Great Bay Masters. Anyone else have any ideas as to how to get my name changed on the athlete/entry list? I don't really want to swim as Leslie Linngston!
I heard that there were only 519 entries at Long Beach this year after cracking 1000 last year. That's quite a drop for the meet that has been touted as the unofficial national scm champs ...
My daughter gets her driver's license in 21 days ... However, I have to admit, it may really make my life easier, especially with her doing 2 sports at the moment.
Updated December 1st, 2010 at 11:38 AM by The Fortress
40 x 25 shooters w/fins @ :40ish
11-20 = belly
21-30 = right side/left side
31-40 = twirling
10 x 50 @ 1:05
odds = free with overkick
evens = breast
Just hopped in for some aerobic/hypoxic work today after a 6+ hour drive home yesterday. I find driving to be extremely tiring. I'm wondering whether I should even have done weights on Saturday ... No more from here on out. Shifting into taper mode.
I entered the Last Minute meet at almost the last minute. 100 fly (really 50) and 200 free (really 25 w/turn). I'm going to tell the referee in advance that I'm getting out on the 200. Last time I swam an event oddly (50 shooter instead of 100 free), the referee was extremely puzzled. I did succeed in finding my most stretched out suit with a partial hole to wear. I have an old TYR kneeskin that I guess I could use as well.
I still haven't seen the correction made to my name in the athlete entries for the NE Champs. Sent another email. I hate when they don't even list the meet director in the meet info or give other contact info.
I still need to dig up my split request forms too. I know I have the link on my blog. I just don't find the blog search function very helpful.
Apart from those minor details, I'm actually feeling pretty psyched for NE Champs. I don't have any specific goals other than to not do personal worsts and swim faster than I did at the Albatross meet. I would be happy if my 100 back & 100 fly were within 2-3 seconds of my times from last year.
Other SCM Meets:
Psych sheet for SPMA: http://www.lbgrunions.org/psychsheets.html
Results for NY/NJ Duel in the Pool:
Ron Johnson results:
Link in Patrick's blog: http://www.usms.org/forums/blog.php?b=12525
I know there were recent meets in FLA, UCLA and DAM as well.
This weekend: South Central Regional Champs, Last Minute Meet, and SPMA Meet.
Don't know about other age groups, but attendance in mine still looks somewhat down with some key players possibly MIA in SCM.
Updated November 29th, 2010 at 09:47 PM by The Fortress
Headed off to Sewickley again, though Jim and I were both rather tired after Friday night's effort.
Jim was naultilusing away, building brute strength. I herd the word "failure" mumbled several times. I stayed in the nautilus room with him instead of the free weight room. I just lifted lightly (tapering weights) and did 2 sets of 10 on the following Nautilus machines, some fast and some negatives for about 30 minutes.
mid grip row
Torso twists on yoga ball, 25
windhsield wipers, 25
long arm crunches, 25
reverse scoops w/plate, 15
Yoga/Stretching, 25-30 minutes:
Felt pretty stretchy despite being lazy in this department over the holidays. And there was a convenient wall to crawl down into back bends.
Whirlpool w/Jim for 10 minutes.
25 minute slow continuous swim. Would have done 30, but they kicked me out of the pool. Closing time.
I'm taking today off to make the long tortuous drive home to DC in mega traffic. Taking the back way to hopefully alleviate some of that. I'm fairly pleased that I got 3 good workouts in. Last year during this week, I also took 2 days off. Planning on a hypoxic/aerobic workout with perhaps a few wee sprints tomorrow.
Still haven't heard anything about the correction to my entry from the NE folks. If I haven't heard by Monday, I'll have to send another email.
Updated November 29th, 2010 at 01:47 PM by The Fortress
After a rigorous day of online shopping, pie eating and gin rummy, I ventured to Sewickley for a swim and dinner. Saw Mermaid, who I hadn't seen in a long while. Coach Bill provided a great workout as follows:
650 OMO (got there early with Jim)
400, I alternated swims, pulls and kicks
2 x (6 x 100) @ 2:00
#1 = EZ
#2 = last 25 fast
#3 = last 50 fast
#4 = last 75 fast
#5 = EZ
#6 = 100 fast
2:00 rest between sets or so, I did a 25 EZ
On round one, I did the fast bits fly. My 100 was around 1:02-3. Had to do some single arm fly to avoid crashing Jim. On round two, I did dolphin kick with a board on the first 5. The fast 100 I did backstroke kick, went a high 54. Crashed a bit on the bottom on the first 25.
I think there was something easy here, can't remember ...
2 x (4 x 50) @ 1:00
#1 = EZ
#2 = fast last 25
#3 = EZ
#4 = fast
2:00 rest between rounds, I did a 25 EZ
First round was fly, second round was back kick. The fast 50s didn't seem terribly fast.
This workout was likely just what I needed, and will probably be my last hard workout before NE Champs in 2 weeks. Jim and Bill and I were discussing the difference between a lactate threshold set and a lactate production set. Rich A. mentioned that he does one of each on alternating weeks. This felt like a "lactate production" set to me. (Not a true sprint set because there wasn't enough rest and not a LT set b/c I wasn't in pain the entire time.)
Had a lovely dinner at Jim's new Cafe with many of the Sewickley masters after practice.
As usual, not one drop of sunshine in Pittsburgh ...
Updated November 27th, 2010 at 04:03 PM by The Fortress
Swim/SCY @ Sewickley:
After a 5+ hour drive, I made it to the one hour Sewickley Masters practice coached by Bill White. Shared a lane with Jim, who did some real sprinting tonight.
400 EZ OMO
400, 50 swim/50 kick @ 6:00
300 kick w/some shooters @ 5:30
6 x 100 @ 1:40
(Jim went very fast free; I swam leisurely backstroke.)
12 x 50 @ :50
This was a swim set, but I did it 25 shooter + 25 back kick instead. Only hit the bottom twice.
8 x 50 @ 1:10
This was supposed to be a 25 build + 25 EZ. I did it 15 meter burst dolphin kick (no fins) on my back + rest EZ. Admittedly not done with quite the same ferocity as my ATP-CP set with Speedo yesterday.
4 x 50 fast @ 1:30
I alternated fast-EZ. Wasn't up to 4 fast 50s. Went fly (25, ugh, cramped) and breast (31ish).
I felt extremely sluggish in the water after yesterday's deep tissue massage and today's long drive. But I was so glad to get in the water and get some aerobic/hypoxic work in. Will take tomorrow off and then back to Sewickley on Friday. I may even do some drylands with Jimslie b/c he has re-commenced lifting. Shocking.
Swim/SCY @ Oak Marr:
10 x 50 @ 1:00
various -- kick, swim, bursts, builds
ATP-CP Sprint Set:*
10 x 25 @ 1:00
burst to the 15 meter mark
did them all free
4 x (25 AFAP + 75 EZ) @ 3:00
free w/fins = 11
back shooter w/fins = 10
2 x back w/start = 14s
10 x 50 aerobic @ 1:00
odds = swim
evens = kick
*ATP-CP = the primary system for production of fast powerful movements:
Loved the ATP-CP set! No lactic acid build up and plenty of rest to generate explosive movements on 1:00 interval. Agree with Speedo -- this set is a keeper. Plus, it's a good prelude to other sprint sets. I likewise agree we could easily have done a fast 50 at the end. But I've done so many fast 50s lately, I was happy to do the aerobic recovery set. And I'm glad we did that instead of the usual 200 EZ.
I missed the gym today. Probably won't get there until Friday. Even then, I think I'll just hit the upper body. Perhaps a few box jumps. But I think my legs need to start resting now.
Got a massage after the workout. Niiice! Had her pound away at my scapular area (which yoga doesn't seem to get all that well) and the legs. Calves were very sore. I'll probably feel poorly and sluggish at the Sewickley Masters practice tomorrow night. So I hope Coach Bill is just planning an aerobic workout.
Mini has done very well in her club volleyball tryouts this week. She is now a committed gym rat, as she feels like her serve/hits are much more powerful now that she's resumed drylands. I resist the urge to say "I told you so ..."
I need to sort through the family kneeskin collection. I need to find the stretched out Speedo kneeskin with a hole to wear at the Last Minute meet.
One another note, my chiro used my recent blood labs, especially the adrenal readings, as a test case at a recent functional medicine/nutrition for athletes conference. Have an appt scheduled to get further input.
Updated November 23rd, 2010 at 11:13 PM by The Fortress
windshield wipers, 25
flutter kicks on bosu, 100
tricep press negatives, 50 x 2 x 10
bench press singles, 110 x 2 x 1, 120 x 8 x 1
seated row, 120 x 3 x 6
nautilus lower back, 140 x 2 x 10
box jumps, 2 x 10
(getting more efficient at these)
squat jumps w/45 lb bar, 2 x 10
squat swings w/25 lb plate, 2 x 15
Yoga/Stretching, 25-30 minutes:
8 x 50 dolphin kick w/board, no fins @ 1:00
These hurt way more than they should have. I went right from the pool to the gym, so was probably tired from the plyos.
50 dolphin dive
8 x 50 free w/paddles @ :50
50 dolphin dive
16 x 50 @ 1:00
1-4 = 25 fly drill + 25 free
5-8 = 25 free + 25 back shooter
9-12 = 25 EZ speed fly + 25 EZ
13-16 = 50 breast, descend to fast
50 dolphin dive
Total: 2350 meters
steamroom, 10 minutes
After early rising and 6 soccer games, I was completely unmotivated to go the gym this afternoon. Fortunately, Mr. Fort kicked me out. I felt like I had a solid dryland session, but had to restrict the pool session to recovery/aerobic work (though I felt strong in the water). I was just too tired to ramp it up in relatively hot water.
Tentative plan for the week. I'll see if I can actually get er done.
Mon: Bikram yoga
Tues: gym + speed workout + massage
Wed: swim with Sewickley Masters
Thurs: stretch at home
Fri: swim with Sewickley Masters
Saturday: drylands (no legs except a few plyos) + drive home
Sun: speed workout
I am going to enter the Last Minute Meet. But just the 100 fly for a 50 split and to practice breakouts. Can I do anything while hanging on the wall gasping for breath before I begin the second 50? I should know this, I realize, but never had occasion to focus on the wall rule for fly. I know in backstroke you can practically pirouette without a DQ. May have to drag out my rule book.
Attached is a pic of Lil Fort's U10 all star team. They played great and with a lot of heart. Lil Fort even wants to play indoor soccer this year.
Updated November 22nd, 2010 at 10:29 AM by The Fortress