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  1. Team Practice, Thursday, Aug. 20

    by , August 20th, 2009 at 09:32 PM (The FAF AFAP Digest)
    Drove out to Mason with my little one in tow.

    Swim/SCY/Team:

    Warm up:

    500 swim
    2 x 150 kick
    300 pull
    2 x 75 drill
    2 x 75 ? (I did shooters)

    400 IM kick
    75 kick/25 swim

    Sprint/lactate set:

    I was somewhat flabbergasted to see this set at the start of a SCY season after the pool had been closed for two weeks! I thought I'd be lounging around doing aerobic work ...

    24 x 50 @ 1:00
    2 EZ, 1 AFAP (every other AFAP from a dive, extra 30 seconds rest on dive ones)

    I did all the fast ones backstroke with fins. Went 6 24s and 2 25s.

    100 EZ

    Pull set:

    2 x 250 pull w/some breathing pattern
    I did backstroke kick at a pretty quick pace instead.

    200 EZ

    Total: 3750

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

    Vacation:

    I'm leaving for the beach in NC for a week tomorrow. I plan to swim in the ocean some. I may look for a wet suit when I'm down there. There's also a Y close by that I swam at last year. My only concern is the weights. I think there was a really subpar weight room at the Y. My hammies are still slightly sore from the squats the other day.

    Fall Meet Plan:

    I have a tentative meet plan for the fall:

    1. Sept. 26 DCAC's Fall Ball

    (I may swim the 100 and 200 back at this meet. There are no 50s except for the 50 free and I'll sort of be in aerobic mode. Well, for me.)

    2. Oct. 27 Sprint Classic at GMU

    (unless Mr. Fort runs the MCM)
    (Looked at the order of events. Not sure whether to start with 50 back or 100 fly. Last year, I opted for the 100 fly.)

    3. Nov., Thanksgiving SCM Meet at Freedom Center

    4. Dec, SCM Zones at Flushing Meadow Queens, NY

    (This is the pool I almost swam at last May before my meet entries were lost. Not sure exactly when the meet is yet, but I know a bid has been placed. I may only swim one day at this meet, depending on life. I hope it's not the first weekend of Dec. immediately after the Thanksgiving meet here.)

    Updated August 20th, 2009 at 10:15 PM by The Fortress

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  2. Sports Nutrition Findings

    by , August 13th, 2009 at 05:32 PM (The FAF AFAP Digest)
    No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:

    1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.

    2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.

    3. Actual food is more health protective than supplements. Q and Jazz say this all the time!

    4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...

    5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.

    6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.

    7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?

    8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.

    9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.

    10. Exercise apparently improves learning based on studies done with younger children.

    11. And check this out:

    "Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."

    So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?

    Updated August 13th, 2009 at 05:58 PM by The Fortress

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  3. Nada + Pics, Wed., Aug. 12

    by , August 12th, 2009 at 02:46 PM (The FAF AFAP Digest)
    This will be my third day in a row of no exercise! I didn't take a break after Zones in April and think that caused me more fatigue when I started up again. So I'm going to take a few days off. I am heading up to the Hillman Cancer Center in Pittsburgh this afternoon. I hope to get in a mellow swim or two at the Sewickley Y with my Pittsburgh buddies, Jimby and Bill White, while I'm in Pittsburgh over the weekend. (I have a family get together as well.)

    I've attached a couple pics of two forum dinners and some of the Academy Bullets doing our strong arm thing. ABM finished 4th overall in the club team rankings!

    Only 2 other thoughts about Nats:

    It was freezing in the natatorium. I wish I had brought my parka and Ugg boots (if they're good enough for Rob Butcher ...), but they didn't fit in the suitcase, which already weighed 49.9 pounds.

    I forgot to put my good luck nose clip on before my 50 back split on Thursday. I'm sure that made all the difference!
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  4. Sat on my ass all day, Saturday, June 3

    by , July 3rd, 2009 at 08:42 PM (The FAF AFAP Digest)
    Although I have no desire whatsoever to be a so-called "weekend warrior," I felt compelled to sit on my ass all day to rest the sore hammies. Well, I did technically stand for 3 hours (and, sadly, was forced to issue a couple backstroke turn DQs), but I did not seek to exercise in any way, shape or form. I went to a movie (Public Enemies -- not very good), drank beer and ate pizza with friends and failed to stretch.

    I was chatting with my sometime workout buddy Wally today at our local relay meet (he was exerting himself with a 25 breast). He informed me that we, in a lapse into the "it's just masters" mentality no doubt, had both missed the entry deadline for junior and senior champs. We were both sending out emails today to see if we could sneak into these meets.

    As I was doing this, I received the following email from my coach about all the events in the area:

    One local swim meet and lots of open water swims coming up. Feel free to enter:

    July 19 - DCRP LCM Meet - (outdoors!) Hains Point -Washington DC -
    http://www.swimdcrp.org/files/2009EntryForm.pdf (meetentries postmarked by July 10)

    July 11 - Swim for Life (1,2,3,4, or 5 miles) - Chestertown
    MD (hosted by DCAC) http://www.swimdcac.org/Swim4Life.html

    Jul 11 Captain Craig 1 mile swim - Ocean City, MD
    http://www.town.ocean-city.md.us/ocb...pplication.pdf
    More info:
    http://www.oceancity.com/events/eventdetail.php?id=2167

    Jul 11 1-3 Mile Open Water Championships (2 miles) -
    Canandaigua Lake, Canandaigua, NY
    http://www.usms.org

    Jul 11 Chris Greene Lake Cable Swim, Charlottesville VA -
    http://www.vaswim.org/cgi-bin/calendar.cgi

    Jul 11 Swim for the Dolphins Wildwood Crs, NJ
    http://www.lmsports.com/

    Jul 11 1st Annual East Hampton Ocean Rescue Ocean Swim -
    $35.00 day-of
    registration Registration begins at 7:00 A.M. at Kirk Park
    beach (next
    to IGA as one comes in to Montauk) Race time 8:00 A.M.
    Distances 2 mile, 1 mile, 1/2 mile swimming west to east
    along the
    bluffs of Montauk and ending at Ditch Plains Beach Shirts,
    caps provided
    All proceeds are going to the Montauk Playhouse Foundation
    and East
    Hampton Ocean Rescue Questions...e-mail John Ryan @
    kingjohn@optonline.net or call @ 631 324-2787

    Jul 18 Ocean City Masters Swim Ocean City, NJ
    http://www.lmsports.com/

    Jul 18 Aquathlon: Stars & Stripes Swim 1.5 K / Run 5 K
    Riverside Park Tune Up Swim 1.5 K New York NY
    http://www.nycswim.org

    Jul 18 Greenwich Point 1 mile Swim; Greenwich, CT
    http://www.gscevents.org/htdocs/1m09entry.htm

    Jul 25 Swim Barnegat 1 Mile Swim Barnegat, NJ
    http://www.lmsports.com/

    Aug 1 USMS 6+ Mile Open Water Championships (10 km) -
    Little Traverse Bay, Lake Michigan, Harbor Springs, MI
    http://www.usms.org

    Aug 8 - 2 mile Island Beach Swim - Greenwich, VA
    http://www.gscevents.org/htdocs/2m09entry.htm

    Aug 9 Grimaldo's Mile - Coney Island, NY -
    http://www.metroswim.org/entryforms/...leOWSevent.pdf

    Aug 15 USMS 2009 2-Mile Cable Championships - Mirror Lake,
    Lake Placid, NY
    http://www.usms.org

    Aug 15 Against the Tide 1 Mile Swim Brewster, MA
    http://www.mbcc.org/swim/

    Aug 15 Save the Bay 1.7 mile Swim Newport, RI
    http://www.savebay.org/NetCommunity/Page.aspx?pid=1085

    Aug 16 Pennock Island Challenge 8 miles Ketchikan Alaska
    http://www.alaskateamada.com

    Oct 18 - Bermuda Round the Sound 10K, 7.25K, 4K, 2K, or .8K
    Swim -
    http://www.aquamoonadventures.com/page2.html

    Aug 22 Clean Harbor Swim Gloucester MA
    http://home.comcast.net/~clean.harbor.swim/index.htm

    Sep 12 USMS 2009 3-6 Mile Open Water Championships (5 km) -
    Lake Michigan, Chicago, IL
    http://www.usms.org

    Sep 12 Brooklyn Bridge Swim 1K New York NY
    http://www.nycswim.org

    Sep 12 Swim for Life - Provincetown MA
    http://www.swim4life.org/

    Sep 26 Little Red Lighthouse Swim 5.85 Mile New York NY
    http://www.nycswim.org

    Oct 18 - St. Croix 5 mile swim - St. Croix VI
    http://www.swimrace.com/


    Seems a tad bit lopsided, no? I guess, if I don't get into my preferred meet, I could attend Hains Point. I just am not a fan of this pool or swimming backstroke outdoors.

    Someday, if I don't have a taper meet in the summer and am actually running more regularly (is that allowed for masters or did I just dream up the neurotic runners I know who wirelessly download their Garmin 405 workout stats?), I'd like to do the Stars & Stripes Aquathlon purely for fun. I guess this kind of low key fun is permissible, right?

    Updated July 4th, 2009 at 02:04 PM by The Fortress

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  5. Patrick's Bad Influence, June 10

    by , June 10th, 2009 at 06:43 PM (The FAF AFAP Digest)
    Pulled a "Patrick" today. Got my kids off to school, then fell back asleep and slept until 10:15. No time to workout as I had appointments, sports chauffeuring, lessons, and the usual "summer swim league practice cancelled mid-way due to lightening" events. Probably just as well. I'm feeling pretty beat up after ART and a deep tissue. Couldn't have done any race pace work. I'm commencing a 3 day mini-taper, which will extend into a longer mini-taper next week. I've become pretty convinced that after 4-5 weeks of hard training, my body needs a recovery week. During SCY season, this is typically, and conveniently, before a meet. I've been going 6-7 weeks since Zones -- it's slightly too much even for a hard core endorphin addict. I need a relative break.

    I see the entry deadline for LCM Nationals is approaching. I don't have any clue what to enter for my 200 back. I'm not sure if I'll do it as a 200 or get a 50 back split. I guess more likely that latter, as I'm assuming I'll be blasted by the time the 50 rolls around -- it's practically the last event on day 4. So I guess I should enter a slow time, figuring I will be swimming somewhat slowly the last 150? If I then decide to swim it as a 200, I'm sure I'll be yelled at for sandbagging.

    My one workout of the day will be trying on the one FINA approved tech suit I have managed to procure in my size. Mini Fort can do the zipping. Although, frankly, it sounds like FINA is endorsing the anything goes for masters ...

    Food:

    Breakfast: omelet w/cheese & tomatoes, blackberries
    Snack: yogurt
    Snack: banana, sliced mangos
    Snack: 2 bean & cheese taquitos,
    Dinner: cheese & chicken enchiladas, kiwi & blueberries; 10% crap = nachos

    I seem to need portable food during the day. If anyone has any suggestions ...

    Updated June 10th, 2009 at 09:35 PM by The Fortress

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  6. Still dead, Wed., April 29

    by , April 29th, 2009 at 02:45 PM (The FAF AFAP Digest)
    Wow, I am still absolutely dead from the meet. Not recovering quickly at all. Am now glad I'm not going to the NY meet this weekend, as traveling sounds tiring ... Looking forward to a weekend with the family & watching my kids' sporting events!

    Was heading to the gym, but cancelled that plan. Just did RC and some stretching today. Taking Bobinator's advice and listening to the body!

    I am weary of all the tech suit haters. I believe that the suits make everyone faster, and that I have benefitted from my B70. Especially in my first set of unrested and tapered times. However, I have been wearing the B70 for a long now; I was one of the first masters to get it -- I followed Ande's recommendation immediately and spoke to Dean in Europe to discuss getting one. (This is consistent with my penchant for trying new things. No reason not to be adventurous.) I now have so many times in it, that I'm inclined to think I've seen most of the benefits from the suit and that my subsequent time drops are at least somewhat due to other factors. Even under Jimby's prior (and flawed! :P) analysis, I've dropped time since I last tapered in the B70 in February. This may be wishful thinking on my part, and some say it is, but I continue to believe that weights have helped me. How many times do you have to wear a suit before every single improvement ceases to attributed to it?! Right now, I feel like I'm comparing "apples to apples" since I always swim in a B70.

    My current B70 (#2) now has 18 races in it, plus all the warm downs. I also warmed up in it on Saturday of Zones, as I didn't have time to struggle into it before my first race. BTW, I disliked warming up in it and will try to avoid doing it again.

    Updated April 29th, 2009 at 03:02 PM by The Fortress

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  7. No time to swim!

    by , April 24th, 2009 at 03:47 PM (The FAF AFAP Digest)
    No time to swim today. Probably all right to have an off day. Instead, I:

    purchased massive quantities of food;
    answered numerous text messages from swimmers, lol;
    cleaned;
    tended children;
    stretched;
    drank copious amounts of water and green tea;
    contemplated an ice bath;
    purchased daffodils and tulips
    stretched out Jimby's B70
    packed swim bag (with back up suit!)

    Ready for the meet and festivities! Expecting about 20 or so forumites, assorted GMUP teammates, spouses (they're very brave to tolerate all the boring swim shop talk!) and children on Sunday. Should be perfect weather, 85 degrees and sunny. Pool is open. No hottub for Team Hottub members though. Someone else will have to host that one! Thought we could celebrate Wookiee's birthday early. In lieu of a cake, he's requested kisses from all the beautiful ladies.

    Not nervous yet. I just read that a friend was nauseous before her meet. Doesn't seem terribly uncommon. Does this happen to anyone else? Do we swim better the more nervous we are or not? I've found that, for me, some nerves/adrenline is definitely good ... but I seem to swim just as fast relaxed with my bad ass sprinter attitude. I seem to calm down when I've got my first event under my belt.

    Updated April 24th, 2009 at 03:57 PM by The Fortress

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  8. Bit of Hypoxic, Friday, April 17

    by , April 17th, 2009 at 05:26 PM (The FAF AFAP Digest)
    Still under the weather and an energy-less FAF, but better than yesterday!

    AM: Massage

    Got a deep tissue massage. Ouch! Guess I had some cranky muscles. The tightest area is my middle back. (Lower back was fine.) How exactly does one stretch the middle back?

    PM Swim/SCY/Solo:

    Just a short workout. Wanted to keep feel and not sure I can get to the pool tomorrow. Did some hypoxic work that I like to do when I'm resting or feeling sub par.

    Warm up:

    700 variety swim, kick, drill

    Hypoxic Sets:

    10 x 25 back UW shooter w/MF @ :30

    50 EZ

    Then, realizing that I had just told She Puff that I had become too besotted with my MF lately and needed to do some fin-less SDK work, I grudgingly took it off.

    10 x (25 back UW shooter no fins + 25 EZ) @ 1:15

    50 EZ

    3 x 150 (50 scull, 50 kick, 50 swim)
    7 SDKs off each wall on kick and swim

    50 EZ

    5 x (25 belly UW shooter no fins + 25 EZ)

    200 C/D

    Total: 2275

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

    The UW shooters with no fins were easier than I anticipated. For the last year, I've felt faster/better on my belly shooters than my back shooters and have started avoiding back shooters because of the air bleeding. With a nose clip, I felt like this phenomenon was reversed: I felt faster and more comfortable on my back. Though I took about 21 kicks each way.

    Will try to get to my team practice on Sunday if I'm feeling better to practice some starts, etc. I won't be doing 3000, though, so I may be a dirty rotten selfish rule breaking teammate that is disrupting the normal swimming protocol. I suspect a few others are tapering for Zones too though. But, since I'm one of few sprinters, I'm sure I'll do less yardage.
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  9. Really sick, Blech!

    by , April 16th, 2009 at 02:06 PM (The FAF AFAP Digest)
    I'm sick again, and it's making me really dang grumpy. Could be allergies run amuck or a nasty cold I picked up traveling. Very frustrating, as I just had a severe cold two weeks ago. So forced to take a day off. Just hope I get better soon, as I have a very packed weekend. If I don't, I may question the back to back meet plan or the number of events at Zones ... For sure, I'm going to kick into rest mode swim wise and not overdo it in the pool the next few days.

    Going to lay on the couch now and feel sorry for myself. April is just not my month.

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  10. Tuesday, Apr. 14

    by , April 14th, 2009 at 06:13 PM (The FAF AFAP Digest)
    Quickie AM Weights:

    Cut back 1/3 of the weight. Shoulder still cranky, stayed away from pull ups/chins and hanging ab exercises. Going to chiro tomorrow afternoon.

    standing lat pulldown, 100 x 2 x 15
    dead lift, 70 x 2 x 12
    seated narrow grip row, 70 x 2 x 15
    alternating hammers, 12.5 x 2 x 20

    decline reverse crunch, 2 x 25
    elevated crunch, 2 x 25
    crunches w/med ball, 2 x 25
    back extensions w/10 lb weight, 2 x 25

    external rotators, 10 x 2 x 15
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 2
    (did a bunch of arm extensions last night)

    PM Swim/SCY/Solo:

    Swam late today because I was taking care of really important things like beautifying my chlorine-damaged hair. The FISH were practicing. Swam in a lane right next to Kate Ziegler.

    Warm up:

    600 variety swim-kick

    Hypoxic Set:

    20 x 25 shooters on back w/MF @ :30

    50 EZ

    Speed Work:

    4 x (50 dolphin kick on back w/MF AFAP + 100 easy)

    Went: 22, 21.5, 21, 21.5

    My fastest to date. Before Auburn, I was going 23s. Think the time drops are due in part to use of a nose clip. I'm only above water from the flags to the wall. Was planning on doing more 50s, but someone joined my lane and I didn't want to slice and dice.

    4 x (4 x 50) speed variables @ 1:00

    #1: 50 back, descend to fast
    #2: backstroke kick, EZ, fast, EZ, fast
    #3: breaststroke, 25 fast, 25 easy by 50s
    #4: 25 fast doggie paddle scull drill, 25 EZ

    300 C/D

    Total: 2850

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

    Meets:

    Pondering amount of rest for Zones/SCM Meet. Went back and looked at the yardage I did before Auburn two weeks out:

    14: off
    13: 3200
    12: 3000
    11: 2650
    10: off
    9: 2800
    8: 3100
    7: 2000
    6: off
    5: 1850
    4: 1500
    3: 1400
    2: 1000
    1: off

    May try to replicate some of the workouts. The last time I lifted weights before Auburn was Jan. 25. Using that as a guideline, I should probably stop lifting now if I want to swim well at my SCM meet. Anyone have any different thoughts?

    Of course, having Zones before the SCM meet will effect how "rested" I am for the second meet, assuming I go ... For Zones, I am entered in:

    Sat:

    100 free
    200 mixed medley relay
    50 breast (gridge anyone? haven't swum this event in 4 years)
    400 medley relay
    200 free relay

    Sun:

    50 fly
    100 back
    200 free relay

    Signed up for the 50 fly, 50 free and 50 back for the SCM meet. I NT'd the 50 fly because there is only 1 event between the 50 fly and 50 free. Have at me, you anti-sandbaggers, but this is my response to the social engineering meet line up.

    Hosting a apres meet party Sunday after Zones: burger and beer. Last year, we had a fun party as well, some of the pics are in my photos albums. We also had a video show with vids taken by Ensignada, Stud and me. The funniest one, of course, featured Jimby standing on the blocks as everyone else took off for the 100 free. (They let him swim in another heat.)

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

    Feeling pretty exhausted. Traveling from the east coast to the west coast doesn't agree with me. I only got 5-6 hours sleep in Tucson because I would wake up so early every day. Now, back east, I'm having trouble going to sleep. Thought I would be dead in the water today, so was surprised to swim pretty fast. Hoping for more sleep the rest of the week.

    Updated April 14th, 2009 at 06:19 PM by The Fortress

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  11. Rest Weekend + Shoulder Paranoia

    by , April 13th, 2009 at 01:19 PM (The FAF AFAP Digest)
    It was raining on Saturday in Tucson, and I let that dissuade me from swimming. I was pretty tired from my M-F workout craze anyway. Sunday I traveled home. Will swim later today.

    Sent in my entry form for a SCM meet in Brooklyn on May 3. http://www.metroswim.org/entryforms/...cParksMeet.pdf. Still not sure whether I'm going. May conflict with family things, or I may be too tired after Zones. I'll play it by ear. This is the only meet where I've read the words "all entries are free." lol

    Not sure what I did, but my cranky shoulder is really bothering me. Lack of sufficient RC work last week? Or overdoing weights? Or sitting on the airplane all day? It hasn't noticeably bothered me in awhile. Chiro check up is probably in order. I'll do a lot of kicking the next couple days. It probably will effect my weight lifting this week too. I had been planning on lifting this week, and knocking off next week before Zones.

    I don't see my entries on the psych sheet for Colonies Zones yet. Hopefully, it just hasn't been processed yet and it was received. Need to think about the apres swim party soon.

    Got my shipment of nose clips while I was gone. The speedo competition nose clip seems much tighter than the others. Hopefully, it will stay on better.

    Updated April 13th, 2009 at 01:44 PM by The Fortress

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  12. Tuesday, April 7

    by , April 7th, 2009 at 08:08 PM (The FAF AFAP Digest)
    Spent the morning at the Desert Museum. Very nice! Was in a convertible and walking around for many hours in the sun. Got to the pool, hopped in and was DEAD, no energy. Should have injected caffeine first, I guess. I almost got out because I was worried it would all be garbage yards. Sheesh. Luckily, I had some Jolt gum in my back pack. Tried that after the first set, and it seemed to perk me up some.

    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 2:00
    odd single arm fly
    evens dolphin kick w/board

    6 x (6 x 50), done as:
    (30-60 seconds rest between rounds)

    #1: 25 variety scull, 25 back @ 1:10
    #2: 25 fast fly, 25 easy w/fins @ :50
    #3: 2 x 50 fast breast, 50 easy, 2 x 50 fast breast, 50 easy @ 1:00
    #4: 25 easy free, 25 backstroke shooter w/fins & nose clip @ 1:00
    #5: 25 easy speed fly, 25 easy @ 50
    #6: 50 backstroke kick @ 1:00

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 fast fly, back, free

    100 EZ

    Total: 3900

    Question:

    When you're doing pull ups and chin ups, do you have to be in a straight arm dead hang between each rep for them to "count" and not be "cheating"?
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  13. Wed., April 1

    by , April 1st, 2009 at 10:25 AM (The FAF AFAP Digest)
    Hadn't been to my team practice in ages. Had to get up early to put my kid on the Zones bus, so I dragged myself to the 4:45 am practice.

    Warm up:

    9 x 100, S/K/D

    Main sets:

    4 x 500 w/paddles & pull buoy,
    descend @ 7:00

    50 EZ

    12 x 100
    1-4 @ 1:25
    5-8 @ 1:20
    9-12 @ 1:15

    50 EZ

    20 x 25 @ :30, alternate fast and easy

    100 C/D

    Total: 4800

    Weights later today ...
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  14. Sick, Sunday Mar. 28

    by , March 29th, 2009 at 12:22 PM (The FAF AFAP Digest)
    Well, I finally succumbed to the petri dish of germs that has been my house lately. Started feeling sick on Friday night, woke up feeling like I got hit with a sledgehammer. Nasty cold, cough, fever, etc. Spent yesterday on the couch not moving. Will likely do much of the same today. Just hoping it doesn't morph into sinusitis/bronchitis, which I've been so prone to in the past (especially in the Spring).

    On the bright side, I was due for a rest day yesterday anyway. Hadn't had one in awhile. And it's not the end of the world to have the weekend off and let my body rest. My team pool is also closed this weekend for a swim meet.

    My upper back is really sore -- I'm assuming from the rack pulls. One day, it'd be nice to have sore abs instead of sore upper body ...

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

    Still haven't sent in my Zone entries. Probably going to swim:

    100 free
    50 breast
    50 back
    2 relays

    50 fly
    100 back
    200 medley relay

    Don't want to enter a lot of individual events. I'll be zonked enough from a 2 day meet. Plan on resting the 5 days after the meet for a SCM meet on May 3. Not sure I can recover in time, but we'll see. I've never swum meets on two weekends in a row before.

    Updated March 29th, 2009 at 12:47 PM by The Fortress

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  15. Friday, March 20

    by , March 20th, 2009 at 06:09 PM (The FAF AFAP Digest)
    Just a quick swim today:

    700 warm up

    8 x 25, alternate backstroke shooter with nose clip and easy

    50 easy

    Backstroke start, lost nose clip, couldn't find it on bottom of pool, not going to use it tomorrow

    10 x 25, alternate easy speed fly and easy

    50 easy

    4 x 25, alternate build free and easy

    4 x 25, alternate AFAP free and easy

    100 easy

    Total: 1600



    Felt crappy in the water today. Could be the effect of the unintended five day mini taper instead of the planned three day mini taper. Or maybe it's just the stressful week with kids with the flu and a hugely jam packed weekend, including JOs.

    Will just swim the 100 fly and 100 back tomorrow. 100 back starts at 4:55 and I have to be at finals at 6:15. On a happy note, Mini-Fort who has struggled as a 13-14, made her sectional/quad A cut in the evilstroke this am. So there is happiness instead of teenage angst.

    Hoping for a decent nights sleep.
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  16. B70 Assist Analysis & Data

    by , March 17th, 2009 at 10:48 AM (The FAF AFAP Digest)
    Had two kids home with the flu yesterday, so didn't get a chance to workout. Will swim later today.

    I did, however, get a chance to compile the data to answer Jim's challenge on the "Ban the Tech Suit" thread. He has claimed/posted that much (not all) of my recent improvement is due to B70 use. I looked at events that I had swum 3+ times since 2006 or so. After looking at the times, I don't feel like I'm getting a "huge" assist from my B70s, though the suit definitely helps you swim fast(er) unrested. (Technically, I'm never completely unrested for meets, as I usually do a 3 day very mini taper.) There were only 4 of the 13 events where I had what I consider significant time drops after using a B70 (indicated with a * below) -- and in each race it was a brand new B70 suit. These events, swum at the IGLA meet last June (and one in Auburn after a 10 month hiatus), have other confounding factors that could account for the drops, although I concede the B70 accounts for a portion of the drop: (1) there was a 6 month time gap between the SCM swims; (2) I switched from an old recordbreaker Pro (6 meets + use) to a new B70; (3) I had just started lifting "heavy" to be "non-weak" and was about 5 weeks into this effort, and (4) I only swam 3 events at the IGLA meet instead of the 7 events I swam at NE Champs the preceding December. I think these 4 factors weight heavily in the analysis. Plus, Hulk said I looked much stronger in the water at IGLA. With respect to the 100 IM, I had been lifting heavy for almost 10 months before dropping significant time at Auburn last month. Plus, I've just been training more in the last 10 months.

    In any event, here is the time progression. It is mostly linear. I feel like my biggest drops were during serious (2 week) tapers, particularly at Austin in 2008 and Auburn in 2009 where I swam in very fast pools. I think fast pools make a difference. In Auburn, moreover, my drops were from previous B70 swims. I've tried to indicate meets that I did a 2 week taper for with a "T" below. However, I'm a little foggy on this as my first couple years I didn't really taper, just sort of rested up a bit a swam. I've also indicted which suit I was wearing, where I remember. I used an FSI and FSII fairly interchangeably for a period of time. If I can't remember which one I was wearing, I just wrote FS. Recordbreaker Pros are listed as R-Pro; Hi Neck Pro is listed as H-Pro. Times are listed in chronological order, of course.

    In the final analysis, it appears that unrested B70 swims are largely comparable to tapered non-B70 swims, but not always. Of course, this is significant. Without this factor, I would likely not have had a linear progression of times. But is not comparable to a claim that the B70 takes "huge chunks" of time off and gives you automatic lifetime bests. My sense (I recall Ande and Patrick agreed) is that the B70 helps more on longer events than sprints. Perhaps the buoyancy which helps counter fatigue is more significant in longer races. My fastest times, at least in SCY, were just done this Feb. after changing my taper. I had used a B70 in previous races, so don't feel that the improvements can be attributed to the B70.

    Any other analysis or commentary is welcome.

    Backstroke Events:

    50 Back SCY:

    31.17 (poly tank)(10/05)
    30.25 (FS II)(4/06)
    29.92 (FS II (Nats)(5/06)
    30.45 (FS II)(10/06)
    30.15 (FS II)(4/07)
    29.80 (R-Pro)(11/07)
    29.55 (H-Pro)(4/08)
    29.34 (H-Pro, Nats)(T)(5/08)
    29.16 (B70)(9/08)
    28.5 (B70)(T)(2/09)

    B70 Assist: less than .2

    100 Back SCY:

    1:06.5 (FS II, Nats)(5/06)
    2 year gap
    1:04.7 (H-Pro)(T)(5/08)
    1:04.7 (B70)(9/08)(Geek 9/27!)
    1:02.8 (B70)(T)(2/08)

    B70 Assist: No difference

    50 Back SCM:

    33.8 (FS II)(4/06)
    33.2 (R-Pro)(T)(12/07)
    31.7 (B70)(6/08)*

    B70 Assist, with caveats noted above: 1.5 seconds

    100 Back, SCM:

    1:15.1 (FS II)(4/06)
    1:13.9 (R-Pro)(T)(12/07)
    1:14.1 (R-Pro)(4/07)
    1:11.7 (B70)(6/08)*

    B70 Assist with caveats noted above, 2.4 seconds

    50 Back, LCM:

    34.88 (FS II)(8/06)(bad finish)(Worlds)
    34.80 (FS II)(7/06)
    34.17 (FS II)(7/07)
    33.48 (R-Pro)(T)(8/07)
    33.40 (B70)(T)(8/08)
    (Slipped on start. There is a funny video of me letting an f bomb go after this race. I'll try to post it.)

    B70 Assist: .08 second

    100 Back, LCM:

    1:17.0 (FS II)(8/06)(Worlds)
    1:14.1 (R-Pro)(T)(8/07)
    1:13.4 (B70)(7/08)

    B70 Assist: .7 second, 1 year later, same pool.

    Fly Events:

    50 fly, SCY:

    29.8 (poly tank)(10/05)
    29.5 (FS)(4/06)
    28.8 (FS II)(5/06)(Nats)
    29.3 (FS)(10/06)
    28.8 (FS)(4/07)
    28.8 (FS II)(10/07)
    28.4 (R-Pro)(4/08)
    27.6 (H-Pro)(T)(5/08)
    27.5 (B70)(9/08)
    27.3 (B70)(10/08)
    27.2 (B70)(T)(2/09)

    Side note: This progression definitely shows that my fly has improved relatively more than other strokes and possibly benefits more from heavy lifting.


    B70 assist: .1 second

    100 fly SCY:

    1:05.1 (R-Pro)(11/07)
    1:05.5 (R-Pro)(4/08)
    1:04.2 (H-Pro)(T)(10/08)
    1:04.5 (B70)(10/08)
    1:01.3 (B70)(T)(2/09)

    B70 Assist: None, went .3 slower with B70

    50 fly SCM:

    31.88 (FS II)(12/06)(only 1 event this day)
    32.6 (FS II)(3/07)
    31.37 (R-Pro)(T)(12/07)
    31.48 (R-Pro)(3/08)
    30.76 (B70)(6/08)*
    29.99 (B70)(some T)(12/08)

    B70 Assist: .6 second

    50 fly, LCM:

    32.24 (FS)(8/06)(Worlds)
    33.20 (FS II)(7/06)
    31.61 (R-Pro)(T)((7/07)
    31.71 (R-Pro)(8/07)
    31.13 (B70)(T)(8/08)

    B70 Assist: .58 (but this B70 assist came when I was tapered, not unrested)

    50 free, SCY:

    26.72 (poly tank)(10/05)
    26.35 (FS)(4/06)
    26.30 (FS)(10/06)
    25.57 (FS I)(4/07)
    26.58 (FS II)(4/08)
    25.99 (H-Pro)(T)(5/08)
    25.51 (B70)(10/08)
    24.97 (B70)(T)(2/09)

    B70 Assist: None, swam the same 25.5 in an FS I.

    50 free, SCM:

    29.2 (FS II)(3/07)
    28.7 (R-Pro)(T)(12/07)
    29.2 (R-Pro)(3/08)
    28.5 (B70)(12/08)

    B70 Assist: .2 seconds, one year later and in a faster pool.


    50 free, LCM:


    29.87 (FS)(7/06)
    29.71 (FS)(8/06)(Worlds)
    29.76 (FS)(T)(7/07)
    29.2 (R-Pro)(T)(8/07)
    29.3 (B70)(7/08)

    B70 Assist: None, faster in Pro.

    100 IM, SCY:

    1:08.6 (poly tank)(first race as master)(10/05)
    1:07.1 (FS)(4/06)
    1:07.7 (FS)(5/06)
    1:07.8 (FS)(10/06)
    1:07.5 (FS II tank)(4/07)
    1:07.0 (R-Pro)(10/07)
    1:06.8 (H-Pro)(5/08)
    1:04.1 (B70)(2/09)*

    I was stuck on 1:07 forever in this event ... made me dislike it. There's really been no improvement per se in the evilstroke leg. Splits are always 6-7 seconds apart, usually the latter.

    B70 Assist: Big drop here, 2.7 seconds, but it was after a 10 month hiatus in the event and after lifting heavy for 10 months)

    Updated March 17th, 2009 at 05:41 PM by The Fortress

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  17. Friday the 13th

    by , March 13th, 2009 at 06:43 PM (The FAF AFAP Digest)
    Blech, bad day. Woke up feeling sore from deep tissue massage and then my chiro beat me up some more. No fast kicking and no lower body work (run, elliptical, weights, etc) is now advised, though not mandated, for a bit. That leaves so much else ... lol My back is now adorned with bright blue kinesio tape. Guess I'll be more rested for my meet next weekend than I thought ... I had only contemplated a 3 day mini-taper ... Still, better now than at another time, I guess. Hoping to feel better tomorrow after all the body work.

    Was going to get a quick swim in, but decided to bag it until tomorrow in a rare fit of lack of motivation and bad mood-itis. This fit was initially brought on (aside from the soreness) by my kid. What 14 year old misses her heat of the 400 IM at Senior Champs? Yeesh! And I got up early for that ... Rest of the day was likewise frustrating, and I was stuck at the house for much of it. On the upside, I did purchase 3 new nose clips and hope that I can keep them more than 3 days.

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

    Other News:

    EC Matrix:

    I'm told this is a hot new supplement in sports medicine. It's a mechanism-specific formula designed to help maintain/reduce inflammation in the ligaments. It's apparently not like ibuprofen, which can impair secondary healing. Supposed to be superior to protrypsin or glucosamine.

    http://www.metagenics.com/products/detail.asp?pid=637

    PRP:

    A couple weeks ago I posted an article from the NYT lauding plasma regeneration therapy as a new breakthrough in sports medicine. (That's the procedure I used for my labral tearing.) My chiro told me today that, since the article was published, my PRP/pain doc has been swamped and can't keep up with all the new clients. The orthos are apparently up in arms about it, as they feel their business is threatened. This is a bit hard to see as aging baby boomers continue taking up endurance sports though ...

    B70 Ban?:

    Mentioned this on a forum thread, but when I was in the local swim shop today, the owner told me unequivocally that the B70 would be banned "in May" and "flunked" the buoyancy test. This is news to me. I thought nothing would happen until 2010. Hoping I at least get some further use out of my new suit. I suspect there may be modifications forthcoming in future generations of B70s.

    I saw many LZRs and some B70s at Senior Champs today. My kid isn't swimming at finals tonight (scratched) as she's resting for a meet next week, but I'm now getting frequent text updates on how many of her friends have LZRs. The arms race is in full swing!

    Split Request

    Got confirmation today that my split request for the 100 back from Auburn was sent to the top ten recorder for southeastern masters.

    Updated March 13th, 2009 at 07:58 PM by The Fortress

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  18. Wed., March 4

    by , March 4th, 2009 at 04:55 PM (The FAF AFAP Digest)
    Not much time to work out today. Probably just as well. My legs/glutes are a bit sore from the squatting and lunging. And how often is one supposed to do these damn things anyway? Every time we lift?

    Swim, SCY, solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    12 x 25 4 point shooters w/MF, working on amplitude/hands

    Main sets:

    3 x (4 x 50) @ 1:00, IM Order
    #1 fly/back
    #2 back/evilstroke
    #3 evilstroke/free
    #4 free/fly

    (It occurred to me after I completed this set that it would be a good set to emphasize "fast turns," the downfall of my 100 IM. Maybe next time.)

    50 EZ

    8 x 1:00 @ 1:50, last 25 fast
    odds backstroke, evens backstroke kick

    50 EZ

    10 x 50 @ :45, tempo dolphin kick w/MF & board

    100 EZ

    Total: 3100

    hot tub + 12 oz gatorade

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

    Backstroke SDKs:

    Still mulling over my issues with backstroke SDKs. It still feels unnatural to use my hands/arms on my back as opposed to on my belly. But the real issue is still breathing. It occurred to me today that perhaps I was exhaling through the nose too much on my turn and initial push off and thus "bleeding" air too quickly. When I tried just holding my breath more, I went farther. I can't do the Ande trick to prevent "bleeding." I think I could be a candidate for a nose plug on 100-200 back. Every time I've tried one, though, I can't keep it on my nose ... Anyone use one for backstroke? If so, how long did it take to acclimate to it?
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  19. Wed., Feb 25

    by , February 25th, 2009 at 06:03 PM (The FAF AFAP Digest)
    Hectic day ...

    AM: 30 minutes on my indoor cycle between bursts of work this am.

    (I've done my usual canvassing and been told that cycling does not aggravate hips unless your heel "floats" on the pedals. Geek says he's had no issues in his spin classes.)

    PM: 4 mile run

    (Didn't bother my hip as much as last week. )

    Going to force myself to do my RC exercises while watching Lost tonight. Lifting and swimming tomorrow. Need to steal a workout.

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

    Ugh, just found out I have to get up at 4:00 am tomorrow to take my kid to morning practice. They're doing lactate testing. Hate early morning practice. Makes me secretly wish my kid would quit swimming. lol

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

    I'm also wondering how people know so much about lifting ... Did you go to weight lifting school? Where do you learn this stuff?

    Updated February 25th, 2009 at 06:37 PM by The Fortress

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  20. Wednesday, Feb 18

    by , February 18th, 2009 at 04:04 PM (The FAF AFAP Digest)
    Still haven't recovered from the meet. Usually takes me about 3 days or so to recover from a 2 day meet. Not doing anything intense this week. I'm going to Richmond this weekend to watch Mr. Fort and friends run a half marathon there. I may just take the weekend off. BUT since I don't want to lose even more of the strength I've tortured myself to get, I went to the gym today.

    45 minutes of weights and core work. I may start trying to keep track of this better (although it takes a fair bit of mental effort and I don't know many of the technical names.). I just did a mix of things today to get the lifting jump-started again. I've definitely lost some strength, so I started light.

    30 minutes on the ellipse machine

    15 minutes hot tub

    ______________________________________

    From what I can recall, this is what I did:
    (Looks like I'm supposed to put the weight first, not last. I seriously know nothing about lifting. lol)

    external rotators on free motion machine, 2 x 15 with each arm

    ankle presses on the leg press machine (I do these to strengthen my wobbly ankles for running.) 1 x 15 x 110 with toes pointed in, out and straight

    leg press, 2 x 10 x 310

    alternating hammer, 2 x 30 x 15

    seated row, narrow grip, 2 x 12 x 80

    dead lift, 2 x 12 x 70

    standing "push ups" on the double cable free motion machine, 2 x 12 x 40

    sit ups on the incline bench, 2 x 25

    crunches with the med ball (don't know what these are called. I only keep my butt on the ground when I do these and bring the med ball over my head), 2 x 25

    jackknifes with the yoga ball, 2 x 15

    reverse sit ups on the funky reverse V shaped bench type thing, 2 x 25 with a 10 lb weight. I just held the weight to my chest. Sometimes, I try to do it with the weight held out over my head with straight arms. This is much harder, and I was too tired today.

    Used the pec fly/rear delt machine today, did 2 x 15 of each, can't remember the weight.

    Still pondering planks. I generally agree with JMiller that they hurt my shoulders, but I'm going to look at the Mens Health article that Tim posted and see what the variations are. I may start doing the ab barbell rollout instead.

    Updated February 18th, 2009 at 04:12 PM by The Fortress

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