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Swim Workouts

  1. Success! Tuesday, Feb. 9

    by , February 9th, 2010 at 05:42 PM (The FAF AFAP Digest)
    Whew! Got a swim in today. The Rec Centers opened at noon. It was pretty packed when I arrived, but emptied out fairly quickly. All the regulars were there getting their swims in, including Cage Fighter. He claimed to be "horribly" out of shape after 4 days of no FISH practices. Anyway, I was feeling pretty battered from my deep tissue massage (takes me 2-3 days to recover from these), so I just swam slowly and re-established feel.


    Warm up:

    750 various

    Drill sets:

    10 x 25, shooters on belly
    10 x 25, evens = easy speed fly, odds = easy
    10 x 25, shooters on back

    50 EZ

    5 x 100 PLD breast @ 2:00
    working on long pullouts

    50 EZ

    Mini Aerobic Set:

    8 x 50 backstroke @ 1:00
    working on breakouts

    50 EZ

    Mini Speed Set:

    4 x (25 AFAP + 50 EZ)
    odds = fast doggie paddle drill (an Allen Stark drill)
    evens = fast free

    Free didn't feel as bad as I expected.

    100 EZ

    Total: 3150



    This is a pretty typical pre-meet workout for me. I suppose I could have done a fast 50 or two, but I was feeling like a lazy sprinter. And my legs are still feeling heavy and beat up from the Sunday drylands and deep tissue massage. This too shall pass by the weekend I hope. I doubt I'll get in a swim tomorrow. The snow has already started and it's supposed to be very heavy tonight.

    2010 Meets:

    Richmond Meet:

    I had to look up what I was swimming this weekend, as I couldn't recall. One event of each stroke: 200 back, 100 evil (split on a 200), 50 free, 100 fly. I'm happy to count for anyone who needs a counter on Saturday in Richmond. The last time I swam a 200 back (Jan 2009), I went 2:22.3 (had to look that up). I recall I didn't take many SDKs after the start, as I was terrified of going into oxygen debt. I think this time, I'll likely take 5-6 off each turn and take my chances. On the 100 evil, I'm aiming for long pullouts. I have no idea what I'll go in this event, and no recollection of any of my age group times in this stroke. Hopefully, I won't get DQ'd by spacing out on the second 100 ... In the 100 fly, I'd like to best my best in season time, which I believe is a 1:04+. The 50 free is the usual crapshoot. This might be the only time I swim it this year.

    Albatross Meet:

    I also entered the Albatross meet last night on line: 100 fly, 50 back, 100 back and 50 free. All times sandbagged. I'll likely do my usual 3-5 days rest that consists mostly of knocking off drylands and weights.

    Colonies Zones:

    I'm mulling over my events for Colonies Zones. I'm leaning toward:


    100 free
    50 breast
    100 fly


    100 IM
    50 fly
    100 back

    I'm swimming a lot of relays at this meet, most likely, so no need to pile on too many individual events. This would be the first time I haven't swum 50 back there if I do this lineup ... But it's at the end of the day before our 400 medley relay and right after 100 fly. (But perhaps I'll lead off a relay and get a time.) KPN is planning on attending this meet as well, though she doesn't know what events she's swimming.

    Racing Weight:

    Mr. Fort, I and our Savageman relay mate were chatting about the NYT article on weight/fitness the other night. He loaned us his book entitled "Racing Weight: How To Get Lean for Peak Performance." I scanned some of the early sections on swimming and found the following nuggets:

    Swimmers have the highest average body fat of any endurance athlete.

    "Swimming is not a natural human activity, so it is no surprise that the typical elite swimmer's body has unusual characteristics .... tall, long torso, long arms, large feet, loose ankles, double jointed elbows/knees/ankles."

    "An interesting question is whether body fat percentages are somewhat higher for swimmers than in other endurance athletes because athletes with more body fat tend to excel in swimming or because swim training does not reduce body fat levels as much as other aerobic activity, or because swimmers eat more than other endurance athletes." (Personally, I agree with #2 & #3, but not #1.)

    "When researchers matched body fat percentages in endurance athletes against finishing times, they found that the men and women with the leanest bodies were also the fastest."

    "Body fat makes only a minimal positive contribution to endurance performance ... any excess body fat beyond the essential required for health worsens endurance performance ... performance increases as body fat is lost because of gains in efficiency ... As body fat goes down, aerobic capacity goes up because muscle has less competition from fat tissue for oxygen and fuel."

    "The greatest weight management challenge that competitive swimmers face is that of increasing swim specific strength and power, which typically requires gaining some muscle ... The benefits of pure muscle strength and power are greater in swimming than in every other endurance sport except rowing." (1997 study of Greek national team)

    "At the elite level, every sport evolves in the direction of effective innovation and in the last decade or so, one of the most significant innovations in elite swimming is a much greater commitment to strength training."

    I have to now read the chapters on balancing energy sources, nutrient timing, managing appetite, training for racing weight, and the role of supplements.

    NYT Journal:

    I'm just catching up on this a couple weeks late, but there was an interesting short article in the NYT Magazine about how endurance athletes are "internally fit." Apparently, exercise has an anti-aging effect at the molecular level. The fitter a person was in middle age, the younger their cells were (found by measuring telomeres and telomerase activity).
    Swim Workouts
  2. Snowpocalypse Workout, Sat. Feb. 6

    by , February 6th, 2010 at 06:40 PM (The FAF AFAP Digest)
    The 3 feet of snow arrived and we are totally snowed in. Well, except for all the shoveling that Mr. Fort and Fortson did. (See below. Poor Jimi's guest cottage is unapproachable.) This is definitely the most snow I've ever seen here. So I fired up the DVDs off and on today and did:


    P90X Legs & Back, 60 minutes:

    This is the first time I tried this DVD. My brother thinks it's tougher than the P90X plyo DVD, which is not for lightweights. The leg exercises are listed in this link: The one legged wall squats were killer. I had to skip the "back" part of the workout -- chin ups and pull ups. I did roll outs with my power wheel during these segments. This is a a very lunge intensive DVD.

    P90X Ab Killer, 15 minutes:

    This was on the same DVD as above, so I just kept on going. The exercises and entire workout are found in this link:


    5 rounds of:

    prone scapular scrunches, 25
    alternating hammers w/10 lb DBs, 30
    3 position arm extensions, 30
    1:00 jump rope

    Yoga, 70 minutes:

    I wasn't feeling up to power yoga after the above workouts, so I decided to try the Yoga Shakti DVD again. I liked it much better the second time around. I did about 70 minutes of the Solar Flow 2. It did have a lot of upward and downward dogs in the first 20 minutes, but there were fewer as I got past the warrior sequences. This routine focused on twisting poses and some standing hand poses. Some of the latter were insanely hard. I cannot even remotely do the 3rd one in this link:

    I noticed that there is a "yoga matrix" feature to this DVD where you can customize a workout and select the poses you like and avoid those you don't. This seems fantastic and I'm going to give it a try.

    I have to admit Gigi was right about this DVD.



    Legs and glutes are very tired after this! I feel like I spent most of the day lunging, balancing, and doing forward bends and backbends. There was a lot of balancing in the P90X DVD as well as the yoga DVD. Mini snapped one pic of me during yoga while calling me an exercise "freak." lol

    I think we'll be able to get out tomorrow as we live on a fairly major road that gets plowed quickly. Some people on side roads may be stuck for days. I feel very fortunate that we have not lost power. The snow did knock out our satellite unfortunately. There is some Super Bowl panic ...

    Prelim Top Ten:

    A friend alerted me that the prelim TT is out:

    These are my best rankings ever:

    50 free, 3rd
    50 back, 2nd
    50 fly, 2nd
    50 breast, 1st
    100 back, 3nd
    100 fly, 4th
    100 IM, 4th

    Thank goodness I age up slightly before KPN!

    Updated February 11th, 2010 at 08:46 PM by The Fortress

    Swim Workouts , Yoga
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  3. Snowmageddon, Friday, Feb. 5

    by , February 5th, 2010 at 03:55 PM (The FAF AFAP Digest)
    The weather forecast is for 2-3 feet of snow between now and tomorrow night! I can't really remember a storm of that magnitude ... perhaps one about 12 -14 years ago. I slept in this morning and headed to the pool around 11:00. And not a minute too late. I was just finishing my workout when they closed the pool. After the thrashing of the legs the last week or so (10,000+ yards in 8 days), I had a recovery/drill type workout planned. I actually felt pretty refreshed afterward, and was glad I didn't attempt any heavy duty aerobic work. I kinda doubt I'll be able to swim this weekend with the predicted weather.


    Warm up:

    600 various

    Drill Set #1:

    2 x 150 fly drills
    (50 caterpillar, 50 chest press, 50 single arm)

    4 x 100 single arm fly @ 1:45

    10 x 50 @ 1:00
    odds = Geek's human paddle drill using an underwater freestyle recovery -- I liked this drill, good for correcting my tendency to overreach with my left arm among other things.
    evens = PLD breast

    50 EZ

    Speed Set:

    8 x (25 AFAP free w/fins + 50 EZ)

    Definitely felt a bit slower than usual on these, but glad I did them.

    100 EZ

    Drill Set #2:

    10 x 50 @ 1:10
    odds = evil pull w/pull buoy
    odds = evil kick

    5 x 1:00 minute vertical kicking, continuous

    100 EZ

    Pool Closed!

    Total: 3250 + VK

    P90X Yoga:

    My kids are all playing in the snow or otherwise busy, so I'm going to plug in my P90X 90 minute yoga DVD. This video is power-ashtanga type yoga. I think I've been feeling more supple and less sore since I increased the yoga. Or, I guess it could be the lack of heavy weights. I don't think I recall Tony Horton being lycra clad in this DVD, so it probably wouldn't offend Stud. I can foresee the possibility that I may become somewhat addicted to yoga. It'll be interesting to compare my SCY times with heavy lifting (last season) with my SCY times with yoga/plyos/light weights (this season). I don't seem to be swimming any slower in practice. But I suppose it could make a difference in my 50 speed.



    Glad I got in a recovery workout before the big dump. It was just what I needed.

    Ran across an interesting article in the NYT on ideal weight for athletes:

    On the gluten front, it seems to have made a huge difference to cut out gluten. My symptoms have abated substantially and I don't have that horrible bloated feeling anymore. It feels and looks like I've lost 5 pounds. Probably not, but it's still nice. I just made myself a very tasty brown rice quesadilla with lactose free cheese, mushrooms, and tomatoes. Nummy!

    Updated February 5th, 2010 at 11:48 PM by The Fortress

    Swim Workouts , Yoga
  4. Feel the Burn!

    by , February 4th, 2010 at 05:25 PM (The FAF AFAP Digest)
    Blogging from my iPhone as I stand in line for an hour waiting to get into the HS Regional meet ...

    This morning, I met Speedo at OakMarr for our Thursday swim. Fortunately, he checked the website and saw the pool closed at noon, so we met at 10:30. We did the same kick set we did last Thursday. I was worried my legs would still be gassed from my marathon kick session yesterday, but I actually went faster than last week. Pete was somewhat surprised at my kick endurance (and honestly I was too), but I think all those shooters and kick mountains have paid off. It went thusly:

    SCY @ OakMarr w/Speedo:

    Warm up:

    800 various

    Kick Set 1:

    6 x 200 @ 3:30

    1-2 cruise flutter kick w/board to get legs warmed up; I did 150s.)
    3-6 = backstroke kick, no fins

    Went 2:56, 2:53, 2:56 (nose clip problems), 2:51
    I had a good last 25 on the last 200. These were hard!

    To compare, last week, I went 2:59, 2:56, 2:56, 2:53.

    I'm hoping these have been some practice for next weekend's 200 back.

    100 EZ

    Kick Set 2:

    6 x 100 kick w/fins @ 1:20
    odds = flutter kick w/board
    evens = backstroke kick

    Went: 1:00, 1:03, 1:03, 1:02, 1:03, 1:01. Really got out after it on the first one. . Maybe a little too much ... Got a cramp on the second one and then just went as fast as I could. Legs were really burning. As I recall, last time I went 1:03-1:05. I'll have to check later. (Edit: Yes, my recollection was accurate.)

    100 EZ

    Kick Set 3:

    10 x 1:00 vertical kick
    odds = dolphin
    evens = breast

    100 EZ

    10 minutes hot tub

    Total: 2800 + VK


    My wrist felt better today. That's a good thing after days of intense kicking and leg work! I' done over 10,000 yards in 8 days.

    No other time for working out today. We'll see what tomorrow holds. I've heard that school for tomorrow is already cancelled. My investment in DVDs is really paying off this snowy winter.

    Updated February 4th, 2010 at 09:49 PM by The Fortress

    Swim Workouts , Test Sets
  5. Yoga + Kick, Wed., Feb. 3

    by , February 3rd, 2010 at 07:42 PM (The FAF AFAP Digest)
    Schools were closed due to our "blizzard." Yet I still got in a good day of working out.


    6 rounds of:

    1 x 100 jump rope hops
    3 position arms extensions

    Power Yoga:

    I did power yoga with the Bryan Kest power yoga DVD, advanced level.

    Here's some info on Bryan Kest:

    [ame=""]YouTube- Bryan Kest's Power Yoga[/ame]

    [ame=""]YouTube- Kashi Ashram: Bryan Kest Power Yoga class, 4 of 4[/ame] (kinda funny)

    I'm struggling with one advanced pose. You start with the revolved side angle pose with hands in prayer position like this: Then you wrap your left arm under your leg and your right arm around over your back and join hands. I'm almost there; I guess I need a flexier spine.

    I'm also working on a full camel pose in bikram -- I can do a regular camel easily enough, but I'd like to get all the way down.

    Jazzy has a theory that I only like workouts that "hurt" and hence that's why I dislike vinyasa. But I don't find that bikram and power yoga "hurt;" they're just more challenging.


    Warm up:

    600 various
    200 fly drills

    Kick Set #1:

    10 x 25 back shooters w/MF @ :30
    5 x 1:00 vertical kicking (dolphin, evil, dolphin, evil, dolphin)
    10 x 25 twirling shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)
    10 x 25 belly shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)

    Kick Sets #2: CS Kick Mountain, done all dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 2:45
    1 x 300 @ 4:15
    1 x 200 @ 2:45
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    I cut my previous intervals down by 15 seconds on the 200s and 300.

    100 EZ

    Stroke Set:

    10 x 50 PLD evil w/MF @ 1:00

    100 EZ

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

    100 EZ

    Total: 4150 + 15 min. VK



    I felt pretty good today, though I'm quite sure my legs will be tired tonight. Well, they already are. Hoping to swim with Speedo tomorrow. My eyes are better; my wrist was sore after yesterday's drylands, so I didn't do anything to strain it today.

    Updated February 3rd, 2010 at 09:56 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  6. Drylands + Quick Kick, Monday, Feb. 2

    by , February 2nd, 2010 at 06:47 PM (The FAF AFAP Digest)

    I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time.

    med ball slams (twisting, forward, starter-type, overhead, single arms etc.)
    ladder hops, forward & lateral*
    bicycles, 2 x 100
    dead bugs on bosu, 2 x 25
    kettleball snatch, 20 x 2 x 25
    power wheel roll outs, 2 x 25
    goblet squats, 60 x 2 x 15
    back extensions, 20 x 4 x 15
    box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted)
    rock star jumps, 2 x 10
    jump knee tucks, 2 x 10
    P90X steam engines w/hand weights, 2 x 50

    * I don't think these are particularly useful for swimming or fitness training.

    10 rounds of:

    1 x 100 jump rope hops
    1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions)


    I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine.

    Warm up:

    200 flutter kick w/board
    200 evil kick w/board

    Main Set:

    20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ
    odds = flutter
    evens = dolphin

    I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions

    50 EZ kick

    5 minutes hot tub; 5 minutes steam

    Total: 1450 meters kick



    Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open.

    Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. It does look pretty insane, and with a fair amount of core work involved.

    My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much.

    I was also happy to recently discover that I actually can eat some cheeses.

    News Flash:

    Jazzy went to hot yoga AGAIN and even liked it.

    Updated February 2nd, 2010 at 09:51 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Yoga w/Jazzy + Swim, Sunday, Jan. 31

    by , January 31st, 2010 at 06:15 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I hate to make poor Geekity's weekend worse, but it's time for him to PAY UP on his wager. Today, Jazz and I ventured to the Reston/Lameton bikram yoga studio for 90 minutes of exercise. Geek had stated that Jazz could not/would not do 90 minutes of any form of exercising (much less hot yoga). Since he did, and did it very well, Geek will now be forced to ... drum roll ... swim a naked 200 fly.

    Jazzy did much better than I did my first time in this class. He didn't attempt to run from the room after an hour due to heat overexposure. In fact, he said the heat wasn't unduly bothersome. This studio, I will say, is less hot than the Falls Church studio. Probably more like 105 degrees than 110. Hopefully, Jazz will post his thoughts later today. It's hard to love hot yoga the first time, as it's so difficult. (In fact, FlyQueen absolutely hated it.)

    We discussed briefly whether the balancing series would be beneficial for swimming. I thought it would be as balance and core strength seem important for swimming. Jazz wasn't sure. He thought swimmers should naturally be good at the balance postures, and felt he wasn't that good. However, he did vastly better than most people I've seen attempting them for the first time. There were plenty of chicks in yogakinis and a lack of dirty hippies as well.

    See photo below of Jazz sweating with a rack of yogakinis in the background. Too bad that Speedo didn't join us and get a lavander scented towel.

    Later today, my children were all hanging with their friends and Mr. Fort was working, so I headed to the pool and did the following:


    Warm up:

    700 various

    Hypoxic Kick Set:

    40 x 25 dolphin kick w/MF @ :30, continuous

    1-10 = left side
    11-20 = twirling
    21-30 = right side
    31-40 = back

    Tried to work both sides of the kick.

    50 EZ

    Main Set:

    4 x (100 easy speed fly w/fins + 50 EZ) @ 3:00
    (7 SDKs off each wall, worked on holding top half of body still, went 1:03ish)

    100 EZ

    2 x (2 x 50 dolphin kick w/board @ 90% @ 1:00 + 50 EZ)

    100 EZ

    4 x (25 fast free + 25 EZ)

    100 EZ


    6 minutes of vertical kicking
    odds = breast kick
    evens = dolphin

    4 x 50 breast pull w/pull buoy

    50 EZ

    Total: 3400 +VK



    My legs felt strong on the hypoxic set. But after that, and likely as a result of yoga too, they were pretty shot the rest of the workout.

    Looking back at my week, I did yoga 5x (WTH?!), swimming 4x (approx. 15,000), drylands 3x and a quick spin. I haven't had a day off since Jan. 16 when I tooled around Northwestern and Chicago. I'm going to try to train hard the next week and then have a recovery type week before my meet in Richmond on Feb. 13-14.

    My speed felt off on the 25s today. I think I'm going to have a 10 x 25 AFAP day this week.

    Now it's off to dinner with friends. I'll be sleeping in tomorrow as there still is no school (end of semester).

    Updated January 31st, 2010 at 06:35 PM by The Fortress

    Swim Workouts , Yoga
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  8. Friday, Jan. 29

    by , January 29th, 2010 at 05:12 PM (The FAF AFAP Digest)
    Power Yoga:

    Today, I tried Bryan Kest's power yoga DVD.
    [ame=""] Bryan Kest Power Yoga Complete Collection: Bryan Kest: Movies & TV[/ame]

    I really liked this DVD. One hour of strength, balance and flexibility postures. There was the standard vinyasa poses, but not repeated umpteen 1000 x in a row. I did the advanced routine. I couldn't quite do a couple of the full twisting poses, but could do most everything else. Although holding a backbend for a minute maintaining "equanimty" is somewhat difficult.

    Swim/SCY/ Solo:

    Today, I modified one of Geek's workouts for my main set. I didn't do as many rounds as his team did, and I had more generous rest intervals.

    Warm up:

    600 various
    200 fly drills

    Drill Sets:

    10 x 25 twirling shooters w/fins (2 dolphin kicks on belly, 2 on right side, 2 on left side, and 2 on back, etc.)

    (Pete, you should do this one!)

    4 minutes of vertical kicking:
    alternate 1 min. of evil kick and 1 minute of dolphin kick

    5 x 50 PLD breast w/fins @ 1:00
    Try to streamline to the 15 meter mark

    50 EZ

    Speed Sets:

    4 rounds of:

    4 x 25 fast kick, no fins @ 1:00
    50 breast pull w/pull buoy

    Round 1 = flutter kick w/board, went 16s.
    Round 2 = shooter on back, went 14.5-15.5s
    Round 3 = shooter on belly, went 14.5-15.5s
    Round 4 = dive from side and power dolphin kick to 15 meter mark and cruise in

    On round 4, I took 13, 12.5, 12, and 12 kicks to get to the 15 meter mark. I was rushing the kick on the first two. I think this means I should probably take 10 kicks from a block start in a tech suit. I was surprised that round 3 was as fast as round 2. Usually, I'm slower on my belly, but I have been trying to work on this by doing more dolphin kick w & w/o a board. Times are all approximate though, as I have trouble seeing the pace clocks.

    1 round w/fins of:

    1 x 50 fast (did fly, went 24.5)
    1 x 100 6 kick switch backstroke drill

    2 x 50 fast @ 1:30 (did back, went 24.5s)
    1 x 100 6 switch backstroke drill

    3 x (50 fast + 50 EZ) @ 2:30
    (did flutter kick w/board, went 25s)
    1 x 100 EZ

    Geek did 3 rounds of this in his workout. I did it more as a lactate set.

    Total: 2700 + VK



    I really liked this workout, and may try it again with the 3 rounds on an aerobic day. The legs didn't feel too bad after yesterday's kick session with Speedo, though last night I was super tired. A good night's sleep helped with the recovery.

    On the gluten/dairy front, I seem to be having more success eliminating gluten. I did a "test" by eating some wheat thins the other day, and broke out in a rash and got wheezy. So I think it's pretty conclusive, and consistent with the blood test I had. I have been feeling better with an abatement of symptoms, though I understand it takes many months to get the gluten out of your system completely.

    I'm off to watch my sick kid swim in the high school District championships tonight. They were thinking of having just timed finals tonight, but it looks like the worst of the storm may miss us and hit further south in Geek's area. So I'll probably be back at it tomorrow night.

    I may take tomorrow off except for some stretching. I haven't had a day off in awhile.
    Swim Workouts , Yoga
  9. Kick w/Speedo, Thursday, Jan. 28

    by , January 28th, 2010 at 05:21 PM (The FAF AFAP Digest)
    Joined Pete for his periodic kick workout @ Oak Marr.

    Warm up:

    800 various

    Main Kick sets:

    6 x 200 kick @ 3:30, no fins
    - 1-2 flutter w/ board
    - 3-6 backstroke kick w/o board

    Warmed up on the first two at a medium pace. Then went: 2:59, 2:56, 2:56, 2:53.

    150 EZ

    6 x 100 kick w/fins @ 1:20
    - odds flutter w/ board
    - evens backstroke kick w/o board

    Went: 1:03, 1:04, 1:05, 1:04, 1:04, 1:03

    Pete said I was getting too much rest on these. Sheesh, I thought it was too little!

    100 EZ

    6min vertical kick:
    - 2min breast kick, hands above water
    - 2min flutter kick, " " "
    - 2min dolphin kick, " " "

    250 EZ

    Total: 3100 + VK



    I hadn't done 200 kicks in a loooong time. In fact, I can only recall doing 200s with my MF -- probably b/c they're so long and somewhat tedious. For that reason, this was a good workout to do with a training partner. And it was tough, with a slow burn on the 200s. After the 100s and VK, my legs/calves were shot. I was going to do some drill work, but started cramping. So I joined Pete in the hot tub for 10-15 minutes. Definitely need to do some stretching tonight!

    My arms were, as expected, a bit sore from yesterday's arm and med ball dryland workout. I'm thinking that med ball work is a quick way to get killer arms.

    Hoping my legs will recover to do some speed work tomorrow.

    And ugh! All of my kids are sick with colds and strep throat now. I hope I don't catch it!

    Updated February 4th, 2010 at 03:55 PM by The Fortress

    Swim Workouts , Test Sets
  10. OK, Tired Now, Monday, Jan. 25

    by , January 25th, 2010 at 05:28 PM (The FAF AFAP Digest)
    This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.

    Med Ball Game:

    We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol

    Here is 2 minutes of the workout: [ame=""]YouTube- The game[/ame]


    I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):

    squat swing w/25 lb plate
    rotating squat swings w/20 lb DB
    goblet squats w/60 lb DB
    overhead squats w/bar
    hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
    reverse decline crunches w/10 lb weight held by feet
    elevated knee ins w/10 lb weight held by feet
    russian twists w/25 lb plate on incline bench
    pulse ups
    dead bugs on bosu
    windshield wipers
    crunchy frogs
    oblique V ups
    squat jacks on bench w/med ball
    lateral bench hops
    squat thrust & press w/med ball
    rock star jumps
    rear delt flys
    chest flys
    narrow grip seated row (90 x 2 x 10)
    power wheel rolls outs (2 x 15)
    power wheel pike ups & knee-ins
    body rows

    5-10 minutes of stretching

    SwimShark agreed the power wheel provided an awesome core workout.


    Warm up:

    700 various

    Main set:

    8 x 50 fly @ 1:00
    # 4 & 8 @ 200 pace, single arm fly on the rest
    8 x 50 dolphin kick @ 1:00
    #4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on belly, evens = EZ

    8 x 50 back @ 1:00
    # 4 & 8 @ 200 pace, rest EZ
    8 x 50 backstroke kick @ 1:00
    # 4 & 8 fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on back, evens = EZ

    8 x 50 breast @ 1:10
    odds = pull w/paddles & buoy
    evens = alternate PLD & evil
    8 x 50 breast kick @ 1:05
    4 w/board, 4 w/o
    50 EZ
    4 x 25, odds = fast evil, evens = EZ

    8 x 50 free @ :55
    all 8 with fins & paddles emphasizing overkick
    (yes, I know it's a lot of rest; I was tired)
    8 x 50 flutter kick w/fins & board @ :50
    # 4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast fluter kick shooter, evens = EZ

    100 EZ

    Total: 4600



    I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)

    I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.

    I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...

    I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.

    Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!

    Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.

    Gluten/Dairy Free Bars:

    I found a good food bar at Whole Foods tonight with no gluten or dairy. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?

    I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.

    Interesting Article on the Mystery of Improvement with USAS Swimmers:

    Updated January 26th, 2010 at 11:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. More Solo Lactate, Sunday, Jan. 24

    by , January 24th, 2010 at 05:43 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Drill Sets:

    5 x 100 single arm fly (r,l,r,l per length) @ 1:45

    8 x 50 breast pull w/pull buoy @ 1:00

    50 EZ

    Hypoxic Kick Set:

    10 x shooters @ :30
    odds = left side
    evens = right side
    :30 second rest

    10 x 50 easy speed double shooters @ 1:00
    (went 25-26)
    :30 seconds rest

    10 x shooters on belly @ :30

    100 EZ

    Lactate Set:

    6 rounds w/fins @ 5:00 of:

    50 backstroke kick @ 85% @ :45
    50 backstroke @ 100% @ XX
    100 EZ

    Went approx:


    Total: 4000



    Cage Fighter and I arrived at the Rec Center at the same time. We shared a lane, though we were doing vastly different workouts. It was much better than sharing a lane with a noodle doing wide breaststroke kicks! I urged him again to sign up for USMS & Zones. He said he might join Pete and I for our hour kick set on Tuesday.

    The lactate set was a modification of one Jim C. did a couple days ago. He did 75s stroke at 80%; I did 50 kick at 85% instead. 75s aren't ideal in this pool b/c I can't see the clock well at one end. This set was much harder than just doing 6 x 50, which I've done before. My legs were burning on the last 25.

    Tomorrow, I'm heading out to the Freedom Center in the am to do the RA med ball game with SwimShark. She reserved the court for one hour. It will be interesting to see if we can do our weights & core afterward!

    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 13-14

    I've filled out my entry form. I'm going to swim the 200 back on Saturday and the 200 breast (for a 100 split), 50 free and 100 fly on Sunday. I'm trying to get as much rest as I can between events on Sunday, which is why I chose these. I was considering swimming the 200 back on Sunday, but I think I'd be fried for the rest of the day after that. This could be my only 50 free of the year ... I am probably going to opt for the 100 back at Zones, and the 50 free is right after that. (Same situation at SCY Nats.) Though I could get a 50 free split in my open 100 free at Zones, I guess.

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 24th, 2010 at 11:38 PM by The Fortress

    Swim Workouts
  12. Thursday, Jan. 21

    by , January 21st, 2010 at 07:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:


    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600


    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Swim Workouts
  13. Kick-Swim + Yoga, Tuesday, Jan. 19

    by , January 19th, 2010 at 10:52 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Kick Set:

    10 x 25 twirling shooters w/MF @ :30

    1 minute vertical kicking w/med ball (breast)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (dolphin)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (breast)

    10 x shooters w/MF @ :30
    odds = left side
    evens = right side

    50 EZ

    Aerobic Kick-Swim Set:

    5 x (2 x 100) w/fins, done as:

    1-2 = backstroke kick @ 1:20
    3-4 = backstroke @ 1:20
    5-6 = dolphin kick w/board @ 1:20
    7-8 = fly @ 2:00*
    9-10 = flutter kick w/board @ 1:20

    * I took an extra 30 seconds rest before fly. I can't do fly on short rest. In fact, I'm amazed I even did 2 x 100 fly -- and did it last week as well.

    50 EZ

    Speed Sets:

    10 x 50 double shooters on back w/MF
    odds = easy @ 1:30
    evens = AFAP @ 1:00

    went: 21.5-22 (bad turn), 21, 20, 20.5, 20.5-21

    This is the fastest set of 50s I've done with the MF. I was using a narrow amplitude and super high cycle kick. I have to slow down slightly before the walls.

    100 EZ

    8 x 25 @ whatevah
    odds = AFAP free
    evens = easy

    100 EZ

    Total: 3250 + VK

    Vinyasa Yoga:

    Tonight, I tried the Yoga Shakti DVD.

    I did the Lunar Flow, which was the 45 minute version (that was all the time I had). This was definitely just stretching, not a workout at all. In fact, it was just too slow for me, and I completely skipped the paranyama and shavasana at the end (not my favs anyway). This could be a good DVD for the end of the day. There are 2 90 minute Solar Flow workouts that are supposed to be much more challenging. Vinyasa, with it's flowing moves, is very different than Bikram where the emphasis is on holding postures to build strength and flexibility. I'll try the other workouts before I form an opinion. At the very least, it got me stretching tonight -- which was the goal!

    And, unfortunately, I'm not very good at putting my heel behind my head anymore.



    My hammies were a little sore today from the re-introduction of the squat yesterday. After my lazy week last week, I need to get back in the dryland groove. I was pretty happy with my kicking and speed work today. I was only using a 4 lb med ball for the vertical kicking today. (That was the only ball that was unlocked in the equipment room.) That definitely made the VK harder though.

    I may enter the Tropical Splash on Jan. 31. Since I've been praising recent order of events, I feel free to grumble about this one slightly. All the 100s are the first half and 3 of the 50s and all the 200s are the second half. I have no idea what I want to swim besides one new secret event (for Patrick). Entries are due March 25, so I need to send out my form pronto. Edit: I dunno ... the new secret event I wanted to swim is not possible without electronic timing. No split requests permitted.

    Geek posted this on my entry for yesterday in case anyone missed it: His take home message: don't be a supplement hater!

    Jim Corbeau sent me a great aerobic workout with some speed play that I may do tomorrow. I have to miss my Thursday workout with Speedo b/c I'm getting my hair "glazed" to compensate for anticipated fading. I hope to do his kick workout with him next Tuesday.

    On the B2B ironman front, my son's friend (and cross country teammate), who will be 17+ on the day of the race, has gotten permission to enter even though he's not 18. So FortSon is agitating for it again, though he's worried he'll lose muscle even if he lifts while training.

    Updated January 19th, 2010 at 11:48 PM by The Fortress

    Swim Workouts , Yoga
  14. Sunday, Jan. 17

    by , January 17th, 2010 at 05:12 PM (The FAF AFAP Digest)
    I ventured to the RecPlex today with FortSon, hoping it wouldn't be too crowded. It wasn't bad, and I had a lane to myself for over half my workout. But the pool was very shallow, pretty hot and had no backstroke flags. So I revised my planned workout to exclude backstroke. I also didn't do much speed work given the temperature. But that's fine, and consistent with me finishing out my "recovery" week.


    Warm up:

    700 various

    Transition/Drill Set:

    30 x 50 @ 1:00, done as:

    10 x 50:
    odds = PLD breast
    evens = dolphin kick w/board

    10 x 50:
    odds = fly drill (either chest press or single arm)
    evens = breast pull w/pull buoy

    10 x 50:
    odds = double shooters on back w/fins
    evens = dolphin kick w/fins & board

    50 EZ

    Aerobic Set:

    10 x 100 @ 1:45 w/fins
    odds = PLD breast (went 1:20-1:25)
    evens = lope free (went 1:05s)

    100 dolphin dive

    Endurance Kick:

    40 x 25 kick, no fins @ :30
    30 w/kick boards
    10 done backstroke kick (it was too annoying without flags and shallow water to do more)

    100 dolphin dive

    Speed Set:

    5 x (4 x 25) w/fins
    #1 = easy speed fly
    #2 = easy
    #3 = AFAP free
    #4 = easy

    100 dolphin dive

    Total: 5050



    I felt like I got a pretty decent workout in despite a subpar pool. Got in a good mix of things. I've been enjoying the drill work I've done this week.

    I'm hanging out with my sister this afternoon. Watched some of the Vikings game. Go Vikes! Tonight, I'm dining with 3 of my friends and former Bullets teammates: FlyQueen, Aquafeisty and Chicken of the Sea. Can't wait to see them!

    Updated January 18th, 2010 at 11:56 PM by The Fortress

    Swim Workouts
  15. Solo Lactate, Thursday, Jan. 14

    by , January 14th, 2010 at 04:48 PM (The FAF AFAP Digest)
    I took yesterday off. It seems my off days have shifted to Wednesday. And since I was tired, it was likely a good thing anyway. I still intend the rest of the week to be a "recovery week" (sounding like a triathlete here ...) after 4 weeks of hard training. No doubles or hard drylands. Today's swim workout, stolen from Tall Paul, is probably the hardest thing I'll do this week. My Thursday workout buddy, Speedo, had a conference call today that precluded his lunch time swim. Lactate sets are much more fun and tolerable with a buddy! I plan to do a aerobic/hypoxic kick workout tomorrow morning before heading to the Chicago area for the weekend.


    45 minutes in the gym doing RC and stretching

    RC = med ball toss on wall, external and internal rotators, 3 position arm extensions, prone scapular scrunches, tricep kick backs, scapular wall slides, seated straight arm dips, chops on yoga ball


    Warm up:

    600 variety
    300 fly drills

    10 x 25 twirling shooters @ :35

    Transition Set:

    3 x (4 x 50) @ 1:00
    #1 = single arm fly drill
    #2 = dolphin kick w/board
    #3 = PLD breast*
    #4 = double shooter w/fins

    * On my evil pullouts, I am focusing on keeping skinny streamlines when recovering after the pull down. I think I've been sticking my elbows out too far and creating drag.

    50 EZ

    Tall Paul Main Set #1:

    2 x (4 x 25 free) variables @ :40

    1 x 200 (25 scull, 50 swim, 25 kick, repeat)

    4 x (50 fast w/fins + 50 EZ) @ 3:00
    did backstroke, went 24, 23 high, 24, 24
    started to cramp on first one, but didn't spasm and then went away

    200 EZ

    Tall Paul Main Set #2:

    8 x 25 shooters w/fins @ :30

    1 x 200 (25 scull, 50 swim, 25 scull, repeat)

    2 x (100 fly, fast w/fins + 200 EZ) @ 6:00
    did fly, went high 56s on both

    Total: 3800

    10 minutes hottub


    I felt perky (no, just not as dead or fatigued) today. And I was happily surprised with my 100 fly times. These were substantially faster than the :59 I went last Thursday. I approached them differently. Last time, I breathed every other stroke, taking 10-7/8-7/8-7/8 SDKs per 25. This time I took 13-10/11-10/11-10 SDKs per 25 and breathed every stroke from the breakout to the wall except at the end. This is clearly faster for me, and how I plan to swim the 100 fly at the Albatross Open.

    I'm still enjoying being a redhead. I feel like I'm traveling around in cognito and should be named Anya ... lol I didn't see any red bleeding into the water after pre-slathering my hair with conditioner. It will be rather interesting going through airport security with my new hair and old driver's license ... And hopefully my sister and nieces will at least recognize me! Mr. Fort arrives home tonight. SwimmerGirlKT helpfully suggested that he will feel like he is having an affair.

    This is where I hope to work out over the weekend. I'm a bit worried about their being only 4 lanes ...

    Updated January 14th, 2010 at 10:23 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Lil Mermaid, Tuesday, Jan. 12

    by , January 12th, 2010 at 06:08 PM (The FAF AFAP Digest)
    Still feeling pooped out today, so I did another recovery/drill workout, the structure of which I stole and modified from a recent Tall Paul workout.


    Warm up:

    600 variety
    200 fly drills

    Main Set #1:

    4 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    4 x 100 kick w/MF @ 1:45, focus on streamlining

    Main Set #2:

    6 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    6 x 100 @ 2:00 done as 50 chest press fly + 50 PLD breast
    50 EZ

    Main Set #3:

    8 x 25 shooters, no fins, @ :45
    1 x 200 back, negative split, smooth
    8 x 50 @ 1:00, done as 25 easy speed fly + 25 EZ DAB

    100 EZ

    Total: 3200


    30-40 minutes of RC and stretching while watching American Idol with the girls.


    Ack. I am ridiculously tired after a workout where I did nothing fast ... I guess on my typical 4 weeks on, 1 week recovery schedule, I may have to do most of this week as recovery. Not sure if it's the training, or the reduced sleep compared to the holidays or the involuntary low carb diet. Probably the training.

    On another front, I took the plunge today and have no buyer's remorse. The hair is now red! Mini Fort announced it was really auburn and it needed more red (though she did volunteer it made me look younger), FortSon said it was orange and Lil lil Fort said it was red. It looks fairly bright in the sunshine, not as bright inside. I will have to go for a color adjustment next week. It apparently fades very fast the first week and take 3-4 colorings before the color really "sticks." So maybe I'll post a new pic next week when it's been further adjusted ... I'll put a starter pic on my profile pic. Love it though! It will be interesting to see if I "bleed" into the pool.

    Article on "Caveman" Nutrition from NYT:


    2010 Meets:

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 12th, 2010 at 10:56 PM by The Fortress

    Swim Workouts
  17. Monday, Jan. 11

    by , January 11th, 2010 at 08:05 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Transition Sets:

    Hypoxic SDK:

    4 x (4 x 25) shooter w/MF Dolphina
    1-4 = belly
    5-8 = twirling
    9-12 = back
    13-16 = twirling


    4 x (3 x 50) @ 1:00, IM Order, no fins
    #1 = drill
    #2 = kick
    #3 = swim (except I drilled the fly)

    Backstroke Kick Mini Mountain Redux, no fins:

    1 x 25 kick @ :30 (shooter)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 100 kick @ 2:00 (12-13 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 25 @ :30 (shooter)

    50 EZ

    Main set:

    4 x (4 x 100) @ 1:45 w/MF, done as:

    #1-4 = dolphin kick w/MF & board, descend
    (1:15, 1:10, 1:05, 1:00)
    1:00 breaststroke vertical kick*
    #5-8 = breast PLD
    1:00 breast vertical kick
    #9-12 = dolphin kick w/MF on back, descend to kinda fast
    (1:10, 1:05, 1:00, :55)
    1:00 breaststroke vertical kick
    #13-16 = breast PLD
    1:00 breaststroke vertical kick

    * trying to keep knees together and prevent them from breaking the horizontal plane

    10 x glide drill

    100 EZ

    Total: 3850+



    Whoa. I felt pretty fatigued and slow today, and consequently did a mostly recovery workout. The back-to-back combo of bikram + P90X plyos this weekend, after not doing them since November, made the hammies a *little* sore. I also think I have some accumulated training/leg fatigue. I glanced through my blog the last month, and I've been hitting it pretty hard since NE Champs. This is my usual pattern. Train like mad for 4 weeks and then feel like I need a relative rest. Unfortunately, there's no good meet to rest for! So I may take it relatively easy the next couple days. I'll be traveling this weekend as well, and that will definitely preclude any doubles.

    I feel like I at least did a better job on my mini mountain kick today than I did last Friday in the hot pool. But it was a hypoxic effort only; I didn't feel like I had any easy speed.

    SCY Nats:

    I booked a hotel room at the Georgia Tech Conference Center, as it seemed the most convenient and got a decent $109 rate. The cheapest airfare I've seen so far is $219, likewise not bad. And the familial negotiations are proceeding apace.

    I may only do 2 travel meets this year, Atlanta and a SCM meet in December. The timing of Atlanta is not ideal if I go on a frolic & banter type vacation over spring break. That's under familial negotiations as well. But c'est la vie. I don't want to miss out on all the fun!

    Here's the Order of Events:

    I think I'll swim:

    Friday: 50 evil, 100 fly
    Sat: 50 fly, 50 back
    Sun: 100 IM, 100 back

    I wish the 100 back wasn't my last event or so close to the 100 IM. Hopefully a lot of people will swim the 200 fly, which is in between. Not too damn likely!

    The only slight downer is that I doubt many from my team will go. Maybe 3 guys, including Speedo, but no chicks. Which would mean no relays for me unless I joined another team with friends ... But I think that requires 60 days of being unattached, which would include Zones. Not a great idea, since my team is hosting CZ.

    Possible Thursday Workout w/Speedo:

    Since Pete is determined to do more race pace work, , I found a nice workout when perusing Tall Paul's recent workouts (a couple of sets of which I stole today):

    15 minute warm-up

    8 x 50's @ 1:00 build
    option to do reverse IM order

    Main #1:
    2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)

    200 (25 scull/50 swim/25 kick)

    4 x 50's @ 3:00 best average

    300 hypoxic pull (except NOT this)

    Main #2:
    8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)

    200 (25 scull/50 swim/25 kick)

    2 x 100's @ 4:00 fast w/fins and paddles

    300 choice warm down

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

    Swim Workouts
  18. Gym/Swim, Friday, Jan. 8

    by , January 8th, 2010 at 06:16 PM (The FAF AFAP Digest)
    Well, school was delayed due to the ONE inch of snow or so that we got. Spent a lovely morning with my lovely children (who will all go to Harvard ) and then hit the gym and hot gym pool right afterward.


    broomsticks, 1 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    back extensions w/25 lb plate, 3 x 15
    total ab machine, 100 x 1 x 25, 120 x 1 x 20
    lying overhead tricep press, 50 x 2 x 15
    squat swings w/25 lb plate, 2 x 15
    goblet squats, 55 x 2 x 15
    snatch windmill, 15 x 2 x 15, each arm
    twisting med ball slam w/10 lb ball, 2 x 15
    rotating DB squat swings, 2 x 25*
    windshield wipers, 2 x 25
    push ups, 2 x 25
    chin ups, 2 x 7 (not so great -- out of practice)

    * This is a new exercise I tried (and liked) from the crazy core link. You start in a squat with a dumbbell held between your legs. You swing it up above your head and simultaneously rotate a quarter turn. It starts out easy, but gets much harder by 25.


    Boo-- the pool was back up to 85 degrees. I stole two of Chris' sets, including his broken 100 set from yesterday.

    Warm up:

    700 variety

    Mini Mountain Backstroke Kick Set, no fins:

    1 x 25 back kick @ :35
    1 x 50 back kick @ 1:10
    1 x 75 back kick @ 1:45
    1 x 100 back kick @ 2:15
    1 x 75 back kick @ 1:45
    1 x 50 back kick @ 1:10
    1 x 25 back kick @ :35

    50 EZ

    These didn't feel so great. My legs were tired from the drylands. Plus, I have trouble doing hypoxic work in shallow hot pools. I managed 10 SDKs per length, more on the 25s. I should really be at more like 12-14 for this set. Will probably re-try in a more swimmer friendly pool next week.

    Kick-Drill Set:

    10 x 50 @ 1:10
    odds = fast dolpin kick w/board
    evens = PLD breast drill

    I attempted an more scull-like breast pull, really keeping the hands out in front, and I seem to go faster and have more DPS that way.

    50 EZ

    Broken 100s Backstrokes w/fins:

    1 x 100, broken at the 25s with 5 seconds rest
    went 1:01
    50 EZ
    1 x 100, broken at the 25s with 10 seconds rest
    went :59
    50 EZ
    1 x 100, broken at the 25s with 20 seconds rest
    went :53
    50 EZ

    I had a little trouble seeing the clock at one end of the pool, so these are approximate times.

    100 dolphin dive

    Total: 2250 meters



    Thought I'd feel crummy today after yesterday's lactate set, but I didn't feel too bad except for that first kick set. The legs are still tired, but that's fine. Going to try to hit yoga tomorrow since I lack all stretching discipline. I'm thinking of getting the P90X yoga DVD (or swiping it from my runner friend) to help in this respect. When it's nasty and cold, I'm apt to do this more at home. Can anyone recommend any other yoga videos?

    Off to a high school swim meet tonight ...

    Dr. Jimi posted this on FB today, which I found interesting:

    Q and scyfreestyler will like it; Geek will still keep going to Costco for hocum pokum.

    BTW, Does anyone have hotel reservations for Atlanta yet? I'm thinking I might want to avoid making them at the last minute, assuming I negotiate a weekend of leave.

    Updated January 8th, 2010 at 07:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Ouch! Thursday, Jan. 7

    by , January 7th, 2010 at 04:51 PM (The FAF AFAP Digest)
    AM Drylands:

    push ups w/push up stand 3 x 15*
    ab roll outs w/power wheel, 3 x 15
    jump rope, 2 x 75
    prone scapular scrunches, 3 x 25
    3 position arm extensions, 3 x 3 x 15

    * The push up stand seems to make the exercise harder to me. Perhaps it's the increased range of motion. The stands are definitely easier on the wrists.

    P90X Ab Killer DVD (15 minutes):

    [ame=""]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@[/ame]


    I knew after my first few jumps with the rope that this would be a hard day. My legs were still totally dead from my brutal double on Tuesday. The word "cramp" was never far from my mind and, indeed, that is, unhappily, what ensued ...

    Noon Swim w/Speedo @ Oak Marr:

    Warm up:

    750 variety

    6 x 25 shooters

    Transition set:

    10 x 50 @ 1:00
    odds = swim
    evens = kick

    (I missed one of these.)

    50 EZ

    Main Set:

    Speedo and I had decided to do Geek's lactate set (w/modifications) from several days ago. He was likewise weary from a hard practice yesterday. But, there really is no sense putting off lactate work, so we gamely had at it. I certainly plan to do more of it now that I've got some aerobic work under my belt.

    1 x 200 w/fins @ 8:00

    I swam 5 1/2 lengths and quit. I got a calf cramp the instant I pushed off to begin swimming. It didn't hurt as much when I dolphin kicked, but the minute I transitioned, it tightened even worse. It was so painful, I stopped. I'm a quitter. I was out in a :57. My stroke didn't feel very good (not like last week), so I was surprised to even go out that fast. The legs felt positively leaden.

    150 EZ

    1 x 100 w/fins @ whatevah

    I did fly. Went a :59. Very unspectacular; I've gone faster. But at least it was a cramp free swim.

    150 EZ

    2 x (50 AFAP w/fins @ whatevah + 100 EZ)

    1st 50 = fly, went :24
    2nd 50 = back. went :23.5 ish even though I slipped on the wall

    These were faster than I expected and certainly better efforts than my 200 and 100. Good to know I haven't lost all my speed. Speedo's underwater SDKs and streamlining have really improved!

    2 x (25 AFAP w/fins + 25 EZ @ whatevah)
    (one free, one belly shooter)

    100 EZ

    Evil Drill set:

    5 x (3 x 50), RI = :20-25

    #1 = breast kick (trying to keep knees close)
    #2 = PLD (pull, lunge, dolphin) breast drill
    #3 = Chris' breast drill where you alternate PLD with regular breaststroke each stroke. I really liked this drill and will continue to do it.

    50 EZ

    Total: 3350

    10 minutes in hottub.


    That was a nice kick in the pants and welcome back to the world of lactate pain. This would be a good set to repeat. The only problem with it from a sprinter perspective is that it's very hard to recover from that first 200. It takes a toll on the subsequent 100. I guess you could reverse the order of the set as well.

    Definitely time to increase the race pace work!

    I wish someone would come stand over me an make me stretch tonight. I really need it. I have no idea why I have a lapse of motivation in this area ...



    Pete and I discussed streamlining some and, in particular, 2 recent USMS tips. One is Chris Colburn's "hanging streamline drill" discussed here: Another is a tech tip drill Pete read about where you simply practice streamlining by pushing off and seeing how far you go. Keep repeating and hopefully see improvement. I'll definitely try these drills.

    F Gluten!

    I think I might have made it through my first gluten free day without accidentally glutening myself. Have been doing some reading. It also seems that muscle cramping and abdominal cramps can also be symptoms of gluten intolerance. In addition to my usual calf cramps, I've had some wicked abdominal cramps. Perhaps this will improve if I can successfully alter my diet.

    Updated January 7th, 2010 at 07:37 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  20. Death by Tabata + Tall Paul Sets, Tues., Jan. 5

    by , January 5th, 2010 at 07:07 PM (The FAF AFAP Digest)

    1. Warm up:

    1 x 25 broomstick twists

    3 x through:

    100 bicycles
    100 jump ropes
    alternating hammers, 15 x 3 x 15, each arm
    3 position arm extensions (15 reps each position)

    10 minutes stretching

    2. Core:

    reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html)
    straight leg raises in captain's chair (forgot ab slings), 2 x 25
    squat swing w/25 lb plate, 2 x 15
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15
    back extensions w/25 lb plate, 2 x 15
    push ups, 2 x 25
    internal & external rotators

    3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death"

    5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds.

    1. med ball slams
    2. jump rope
    3. crunches
    4. lateral bench hops*
    5. row**

    * I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders.

    ** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting.

    The original tabata protocol involves the following:

    5 minutes of warm-up
    8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
    2 minutes cool-down

    This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ...

    Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25.


    For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim.

    Warm up:

    600 variety

    TP Main Set #1:

    4 x through:

    1 x 200 dolphin kick w/MF & board @ 3:15 descend
    1 x 100 dolphin kick on back w/MF @ 2:00 ascend

    50 EZ

    I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina).

    TP Main Set #2:

    6 x through:

    1 x 100 back w/fins @ 2:00
    1 x 50 evil w/fins @ 1:00

    I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils.

    100 EZ

    Mini Speed Set:

    3 x (4 x 25 AFAP + 25 EZ)
    AFAPs = free & fast doggy paddle drill

    100 EZ

    Total: 3350



    Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick.

    Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference!

    P.S. I am completely pissed off that licorice, my fav treat, is not gluten free.

    Running Shoes Bad?

    Updated January 5th, 2010 at 11:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts