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Swim Workouts

  1. Meathead Ignoramus Workout, Tuesday, Nov. 10

    by , November 10th, 2009 at 05:02 PM (The FAF AFAP Digest)
    Since I hadn't been to the gym in a few days, I made sure to get in a real meathead ignoramus extraordinaire workout today. I suspect I'll be dead later as usual.

    Drylands:

    HS hi row, warm ups sets, 210 x 1 x 5, 220 x 2 x 5 (PR)
    Dara yoga ball twist on cable machine, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    one legged squats w/15 lb DBs, 2 x 10 each leg
    lying overhead tricep press, 20 x 1 x 15, 30 x 1 x 15, 40 x 1 x 15
    leg press, warm up sets, 410 x 2 x 10 (PR)
    (this is the max weight on this machine)
    deadlift, 135 x 2 x 8
    push ups, 3 x 25
    body rows, 2 x 15

    bicycles, 2 x 50
    long arm crunches, 2 x 25
    elevated knee ins w/10 lb weight held by feet, 2 x 25
    good morning darlings, 1 x 50

    box jumps on high box, 1 x 10
    rock star jumps, 2 x 10

    plyo circuit: 3 x through:

    30 seconds lateral jumps over bench w/hands on bench (did 45-47 jumps)
    30 seconds rest
    1:00 jumping jills
    30 seconds rest
    30 seconds squat press w/15 lb med ball throwing up and catching it
    30 seconds rest

    power wheel:

    roll outs, 1 x 15, 1 x 25
    pike ups, 1 x 15

    As I was getting ready to do the pike ups, a guy came over and declared the power wheel "an absolute instrument of torture." lol I started a second set of the pike ups, but felt an abdominal
    muscle strain on the left side, so I stopped. This is a very hard exercise if you roll up and out all the way. (Well, FortSon just told me I wasn't supposed to go completely flat ...)

    prone scapular scrunches, 3 x 25
    3 position arm extensions, 3 x 2 x 15, each arm
    scapular wall slides, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm

    I then trudged into the hot gym pool and did the following very slowly:

    Swim/SCM/Solo:

    Warm up:

    600 variety

    Slow aerobic work:

    10 x 25 twirling 4 point shooters

    5 x 100 on :20 RI done as 50 backstroke kick/50 back

    10 x 25 twirling 4 point shooters

    50 dolphin dive

    Total: 1650 meters

    5 minutes hot tub
    5 minutes steam room

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

    Now, I would love a good massage and an ice bath. Alas, that is not happening, and I fear I will be sore tomorrow. But, unlike Jimby, I will not be weak.

    I drank my pure sort workout and recovery drinks during the workout. I was famished after and made my own recovery smoothie with a banana, fresh blackberries, mixed frozen berries, coconut water, mangosteen juice, walnuts, glutamine, flax seed oil and whey protein.

    Tomorrow, I'm planning to head to Mason to work out with Speedo, Wolfy and maybe Cage Fighter. Some vertical kicking is on the menu, including vertical kicking with med balls. We may alternate some endurance vertical kicking (as Ande did in one of his circuits recently) with some sprint kicking with the head above water in a streamline position. Wolfy has already announced he will be "moaning." But it will be good for him!

    Updated November 10th, 2009 at 06:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Monday, Nov. 9

    by , November 9th, 2009 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Hypoxic/Aerobic Kick:

    20 x 25 shooters w/fins @ :30
    10 belly, 10 back

    50 EZ

    Speed Work:

    5 x 50 @ 1:00
    25 AFAP flutter kick w/board + 25 EZ kick

    10 x 50 back @ 1:00
    # 3, 6, 9 fast @ 90%
    (went 25, 25, 24.5ish)
    the other 50s EZ
    30 seconds extra rest

    5 x 50 @ 1:10
    25 AFAP free w/fins + 25 EZ

    10 x 50 @ 1:10
    # 3, 6, 9 fast dolphin kick w/board & fins (went 26.5-27ish)
    the other 50s EZ
    30 seconds extra rest

    5 x 50 @ 1:10
    25 fast evil + 25 EZ,
    working on pullouts

    10 x 50 @ 1:00
    25 easy speed fly + 25 EZ
    working on breakouts
    30 seconds extra rest

    5 x (50 hypoxic w/fins + 50 EZ)
    50 hypoxic done on back as 25 EZ shooter + 25 AFAP shooter)

    100 EZ

    Total: 4100, 1750 kicking, only 700 fast

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

    Commentary:

    Got some decent sleep last night, but my legs were still pretty tired when I woke up today. I still feel like I banked a reasonably high quality sprint workout today with a large percentage of kicking. I made up this workout, and rather like it. I had thought about coming home and doing some power wheel work. But I'm going to save that for tomorrow and force myself to do RC work tonight while watching House.

    Child #2 (Mini Fort) has now come down with swine flu.


    Tris:

    My Savageman relay mates were on line checking the BTB ironman tri results. The swim times were sick fast, between 44 minutes and 1:07. I can only imagine that this is due to a very strong current. Otherwise, I'll get owned big time in that "race."

    I am apparently now expected/signed up to do both Savageman and BTB next year. I have warned my relay mates that I am extracting a big travel meet in return for this sacrifice. My running buddy asked how much I was aiming to improve in the Savageman swim leg. I said "one second." This apparently did not go over well. lmao. I've tried to explain to these clowns that I just can't train enough free for these crazy events without shoulder surgery! Indeed, if there's a nice current at BTB, I see no reason to not do part of the race backstroke!


    Jimby vs Fort:

    I received my USMS mag today and read the "Both Sides of the Lane Line" feature where Jimby and I went mano-a-mano. Mini-Fort said I got "owned" by Jimby, but she appreciates funny and is under the influence of piggy flu. Fort Son agreed with me, but then he likes weights. Jim has already announced on FB that he "crushed" me. Proof's in the pudding though. :-P

    Chaos mentioned on FB that, after reading the debate, he had flashbacks to Jane Curtain/Dan Ackroyd. lol

    Updated November 9th, 2009 at 10:25 PM by The Fortress

    Categories
    Swim Workouts
  3. Sunday, Nov.8

    by , November 8th, 2009 at 05:45 PM (The FAF AFAP Digest)
    RC/Dryland:

    bicycles, 2 x 50
    chops on yoga ball w/3 lb weights, 2 x 15, thumbs up and thumbs down
    prone scapular scrunches w/3 lb weights, 3 x 25
    3 position arm extensions, 3 x 2 x 15, each arm
    soft med ball toss against wall, 1 x 25
    scapular wall slides, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    1 legged squats resting other foot on yoga ball, 1 x 15 (Just tried these out. I think Jazz is right, and these would be good to add in addition to the other squats I do)

    Swim/SCM/Solo:

    800 EZ

    10 minutes in hottub
    5 minutes in steamroom

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

    Commentary:

    I might have indulged in some Patrick-like hubris yesterday in doing both hot yoga and a run the day after doing the P90X plyo DVD. My alarm rang at 8:00 to go to practice at Mason today, and I just shut it off and went back to sleep. I've been exhausted all day. So, I just did a mini RC/recovery swim that I probably should have done yesterday. I hope I don't have to take tomorrow off. I'd like to get in a short, but quality, sprint workout.

    That said, I think my legs feel stronger than they ever have from the plyos. I am, however, having a bit of left shoulder breakdown. I'm fairly certain this is due to failure to do adequate RC exercises. Whenever I get lazy and lapse in this area, I usually pay the price. (Hence, today's workout.) But Mr. Fort has been gone for 2 weeks, and sometimes I don't sit down till 10:30 pm. Unlike Chris, I can't get myself to do RC work at that time. And I don't think the yoga is aggravating the shoulder ... Bikram yoga doesn't have any of those umpteen thousand downward dogs they do in other types of yoga.

    Stretching:

    My husband mentioned that he had read an article in the NYT suggesting that dynamic stretching was no longer being advocated over static stretching. I'm not sure which article he was referring to. It could have been mentioned in the article on cooling down that was discussed on the forum. There were a lot of reader comments posted wrt that article. http://community.nytimes.com/comment...etching&st=cse
  4. Vids from Sprint Workout, Thurs., Nov. 5

    by , November 5th, 2009 at 08:15 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo & Jazz:

    Warm up:

    700 variety

    1 x 25 medium fast back SDK + 25 EZ

    Pre-Sprint Set:

    6 x 25 dolphin free*

    4 x 25 burst kick**

    4 x 25 dolphin breast***

    * Dolphin free is where you use a dolphin kick instead of a flutter kick in free. The kick occurs when the hand enters the water. You can have a single frequency or double frequency kick. The first 3-4 I was not doing a dolphin kick but using a combo body undulation + flutter kick. This felt pretty natural, and may not be too far off my sprint freestyle, which I'm been told has some dolphin action. It certainly felt like I had more DPS. Might not be a bad way to swim a 100 free b/c I can't keep up a fast windmill for a 100.

    ** Burst kick = push off, streamline w/SDKs, then burst into huge overkick with feet coming completely out of the water, cruise the last 10 yards free.

    *** Dolphin breast = a drill where you do an evil pull with fins. We used the fins as a "grip," and didn't do a dolphin kick with them. This forces you to concentrate on and perfect your pull without having your hips drop.

    Collectively, these three mini-sets made for a great pre-sprinting warm up.

    Speed Work:

    2 x (25 medium fast SDK on back + 25 EZ)

    1 x 25 AFAP free + 25 EZ

    1 x 100 cruiser back SDK

    100 EZ

    Drill set:

    After Jazz & Speedo left, I did a short drill set.

    4 x (3 x 50 w/fins) @ 1:00
    #1 = dolphin kick on side
    #2 = single arm fly drill
    #3 = 25 easy speed fly + 25 DAB

    100 EZ

    Total: 2150

    10 minutes in hottub

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

    Commentary:

    This was a super fun practice. We spent a lot of time chatting about technique and training and drills, so also very informative. We didn't do a lot of speed work, which was good for me b/c my legs were still absolutely fried from yesterday's effort. It was more of a recovery workout actually. I had considered doing the P90X plyo video tonight, but I think it's better to wait until tomorrow. We did see the GMU college and masters coach briefly. I tried to assure him that Pete was putting in the yards, but he didn't seem to believe me ...

    Videos:

    We took a 6 videos. The quality isn't great, but they're still informative. Here they are:

    Speedo & Jazz 25 AFAP free, 2x:

    [ame="http://www.youtube.com/watch?v=YRMXuyqGb9E"]YouTube- Speedo & Jazz 25 free[/ame]

    [ame="http://www.youtube.com/watch?v=V6M79PXF0Fc"]YouTube- Speedo & Jazz 25 free[/ame]

    Wolfy is the expert, but the things I quickly notice are: (1) Jazz is entering thumb first, especially with his left hand. (I think he's doing this intentionally to quicken his catch, but it can hurt the shoulders), (2) Pete's head position is a little high; (3) Jazz has the edge on kicking.

    Speedo & Fort 25 free AFAP
    (Battle of the Latent Loper and the Straight Arm/Windmiller)

    [ame="http://www.youtube.com/watch?v=Mx1fKwoSkyU"]YouTube- Speedo & Fort 25 free[/ame]

    My head position is way too high. I need to work more on correcting this. Part of this may be the dolphin action.

    Fort SDK Shooter:

    Garden variety demo shooter. Everyone should work on these in practice.

    [ame="http://www.youtube.com/watch?v=D57aH4FcSAg"]YouTube- Fort SDK Shooter[/ame]

    Speedo's Start:

    [ame="http://www.youtube.com/watch?v=mdlPcy8e_iA"]YouTube- Speedo Start[/ame]

    Think you need to keep your legs together on the start!

    Fort Cruising 100 Back Shooter:

    This is not a fast example; my legs were too cooked for that. This is a hypoxic 100 shooter. I came up at the flags after smashing my heels on the wall getting too close the first time. Jazz said I sounded like a whale with my big exhale and inhale at the third wall and that my hypoxic work was costing me brain cells. You can see how he gets the girls.

    I'd like to film a very fast 100 w/MF from underwater sometime.

    Oh, and I was surprised my feet/legs were apart more than I thought ... Looks like I took 12, 12, 13, 14 kicks (but then I didn't come up at the flags on the last 25).

    [ame="http://www.youtube.com/watch?v=L11nRXpMswE"]YouTube- Cruiser 100 Back Shooter[/ame]


    Food Blog:

    Breakfast: smoothie with kiwi, blackberries, strawberries, blueberries, 1/2 scoop of whey protein, flax seed oil and coconut water

    Snack on way to workout: balance bar and cliff shot blocks

    Lunch: large salad w/lettuce, grilled chicken, tomates, peppers, parmesan cheese and flax
    seeds; fruit salad with kiwi, blackberries and blueberries

    Dinner: homemade mac & cheese, steamed peas & carrots

    Drank Pure Sport during and after workouts again.

    Will have a snack later b/c I'm still hungry and don't have She Puffery's iron discipline. Plan on a glass of chard too, as my wine fast won't begin until Nov. 13. She Puff thinks this one will be tough. I'm slightly worried that I will have trouble falling asleep without my chard fix. It's almost become part of my bedtime routine. lol

    She Puff also did my hypoxic kick set from yesterday and thought it was easy, proving that she is a kick ass kicker. I have to go look at the refinements she made to my set. She really should just stop protesting and become a backstroker ...

    Updated November 6th, 2009 at 03:59 PM by The Fortress

    Categories
    Swim Workouts
  5. Hard! Wed., Nov. 4

    by , November 4th, 2009 at 10:11 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    Went to the 10:00 am hot yoga class. Didn't suffer quite as much and didn't need quite as much water as usual. Didn't even have to dump water on top of my head during the last 15 minutes.


    PM Swim/SCY/Solo:

    Today, I used the structure of one of Ande's sprint workouts from awhile ago. (I have a note on FB in which I collect sprint oriented workouts I like.) But instead of doing the 15 100s in the set as increasing fast freestyle, I did them as increasingly hard backstroke SDK without fins. This was to serve the dual purpose of implementing Quick's advice (treat the 100 back as 50 swim/50 kick) and Chris' advice to do longer quality hypoxic sets sans fins. This was NOT easy. It took some will power to get through it, but I think it was worthwhile. This CO2 tolerance set was definitely harder than my endurance kick set from Nov. 1.

    Anyway, here's how it went:

    Warm up:

    700 variety swim, kick, drill

    Main set: Hypoxic Kick + Sprints:

    5 x 100 backstroke kick @ 2:00 (no fins)
    SDKs = 12, 10, 10, 10 by 25

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :35

    4 x 100 backstroke kick @ 2:15 (no fins)
    SDKs = 13, 12, 12, 12 by 25s

    50 EZ

    8 x 25
    odds= fast evil
    evens = EZ

    3 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 14, 13, 13, 13 by 25s

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :40

    2 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 15, 14, 14, 14 by 25s

    50 EZ

    8 x 25
    odds = fast free w/fins @ 90%
    evens = EZ

    1 x 100 back
    SDKs = 16, 15, 15, 15 by 25s (no fins)

    100 EZ

    Total: 3300

    10 minutes in hottub

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

    Commentary:

    I am dead after 3 hours of working out. The hypoxic kicking definitely took it out of me. I had some cramping issues on the last few hundreds, which surprised me as I hadn't had any calf cramps recently. Of course, I have pounded my legs the last few days, so it could be that. Or, I guess, it could be the yoga beforehand.

    I'm hoping to work out with Speedo, Cage Fighter and Jazz tomorrow.

    I tried out the Pure Sport workout and recovery drinks today. Banana-strawberry flavor. It didn't make me nauseous like the Hammer products, so that was quite excellent. The recovery drink I split in half and used half after yoga and half after swimming. The taste was just too strong to have in one dose. I hope that doesn't negate its effectiveness. I have another swim friend who really likes Pure Sport as well.

    Comparison:

    I notice that lovely Jimby prominently displayed my botched 50 back in LCM from 2008 Zones on FB. I slipped on the start and sunk in the water, going 33.4. So, for what it's worth you can compare my 2008 (33.4) and 2009 (31.99) 50 LCM backstrokes. You can see me drop an F bomb in 2008. B70s in both.

    2008: http://www.youtube.com/user/LaFortressa

    2009: [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube- Leslie's 50 LCM Backstroke National Championship Performance[/ame]


    P90X:

    I got my P90X plyo video in the mail. Am anxious to give it a whirl. But probably not tomorrow right before a sprint workout.

    Food Blog:

    I'm going to write down my food for the next weeks leading up to my SCM meet. As I recall from the last time I started this project, I used a pretty low carb approach for a month and then increased carbs for the couple weeks before SCY Zones. In retrospect, that seemed to work pretty well. This time, I'm not eliminating carbs. I think I really should focus more on portion size and skipping desserts, etc. For example, I ordered Thai food with a friend a couple days ago -- I ate way too much b/c it's so tasty.

    Breakfast:

    large smoothie with one banana, strawberries, frozen mixed berries, scoop of yogurt, flax seed oil, 1/2 scoop of whey protein

    Lunch:

    salmon, salad with tomatos & cucumbers, small box of junior mints (lol)

    Snacks:

    Pure Sport recovery drink after yoga and swimming and Pure Sport workout drink during swim.
    apples w/ peanut butter
    cheese & crackers

    Dinner:

    quesadilla with cheese, peppers, tomatoes & mushrooms
    balance bar in car

    (Dinner was a bit of a disaster tonight as I was in the car driving to myriad things between 4-9 pm. I had to make separate dinners for everyone. And I still have to pack lunches. I'm sure I'll need another snack -- I'm still hungry.)

    Updated November 5th, 2009 at 11:03 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. Core + Swim, Tuesday, Nov. 3

    by , November 3rd, 2009 at 05:15 PM (The FAF AFAP Digest)
    Core/Dryland:

    Played with my new power wheel today!

    power wheel roll outs on knees, 1 x 25, 2 x 15
    power wheel roll outs from pike, 2 x 10*
    power wheel crawls, just a few forward and back, seemed somewhat hard on shoulders
    power wheel pikes, 1 x 15, 2 x 10**

    3 x (25 long arm crunches + 25 bicycles + 25 dead bugs + 25 prone scapular scrunches + 25 butt kicker plyo)

    jumping jills, 3 x 50
    snowboarders, 3 x 10

    * The roll outs from a pike are much harder than from the knees and likely stress the shoulder more.

    ** I was showing off my power wheel to my son (who finally arose from the couch after a few days of piggy flu). He said (with bravado, though jokingly) "move over weak woman and let a real man show you how it's done." Then he promptly lost his balance on the pikes and couldn't do very many on his first try. lol. I think this exercise is the best one for the core from what I could tell. But I need to try the crawling some more.

    Videos for the power wheel exercises and other bodyweight exercises can be found at: http://www.monkeybargym.com/exercise-videos.html. This site looks somewhat like Cross Fit without the weights.


    Swim/SCY Solo:

    Used a workout super evilstroke sprinter Jim Corbeau was kind enough to send me. I made minor modifications.

    Warm up:

    700 variety swim, kick, drill

    10 x 25 twirling 4 point shooters

    Sprint Set:

    3 x through:

    4 x 75 backstroke w/ 10 SDKs @ 70% @ 1:30
    4 x 50 stroke w/fins @ 90% @ 1:30
    1 x 100 EZ @ 1:30

    I did the first set backstroke and held about 26.5-ish on the 50s.
    I did the second set evil b/c my legs were getting tired from the last few days of beating up on them and went 33s.
    I did the third set backstroke and held 25.5-26 ish, but missed the wall on the last 50

    Vertical Kicking:

    5 x vertical kicking, done as:

    1:00 vertical kicking with hands at shoulders + 15 seconds with arms in streamline + 15 pullouts + 15 seconds rest

    150 EZ

    Total: 3000

    150 EZ


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

    When I made my internet purchases the other day, I also ordered a sample of PureSport workout and recovery drink to try it out. Just finished off my endurox. I also had ordered a new Finis Shooter monofin. I had the longer Trainer monofin, and really disliked it b/c it didn't seem to work the core and glutes as much -- instead putting strain on the lower back.

    I went to vote today. Hubby is out of town and did not get an absentee ballot. So, for once, he didn't cancel out my vote.

    HIIT:

    This article suggests that HIIT, not low or moderate interval training, significantly reduces the risk of heart disease.

    High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?
    Wisløff, Ulrik; Ellingsen, Øyvind; Kemi, Ole J.
    Abstract:

    We hypothesized that high-intensity aerobic interval training results in a greater beneficial adaptation of the heart compared with that observed after low-to-moderate exercise intensity. This is supported by recent epidemiological, experimental, and clinical studies. Cellular and molecular mechanisms of myocardial adaptation to exercise training are discussed in this review.

    Updated November 3rd, 2009 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Sunday, Nov. 1

    by , November 1st, 2009 at 05:34 PM (The FAF AFAP Digest)
    I had a bit too much fun at my Halloween party last night. Did not even consider setting my alarm clock for the team practice this am. I think half the team was doing the postal 3K anyway. After administering copious amounts of caffeine, I dragged myself off to the Rec Center this afternoon. I wasn't inspired to do any speed work; I fancied some endurance kicking. Rather than do my/CS's kick mountain set, I did another little garden variety set.


    Swim/SCY/Solo:

    Warm up:

    600 variety

    Kick Endurance Set:

    with fins, no rest between sets

    4 x 300 @ 4:00
    5 x 200 @ 2:40
    6 x 100 @ 1:20

    300s = backstroke kick w/6 SDK per 25, fartlek style
    200s = dolphin w/board/flutter w/board/backstroke kick/flutter kick w/board/dolphin kick w/board (held around 2:20ish)
    100s = backstroke kick w/8 SDK per 25. Tried to negative split these, but I was getting a bit tired so don't think I did on the last couple. Started out around 1:05, but was up to 1:10 on the last 2.

    150 C/D

    Total: 3550, 3000 kicking

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

    Son definitely has swine flu. I anticipate it ripping through the whole family. Lucky for Mr. Fort he left early this am for a trial.

    I think my legs will be a wee bit tired tonight.

    Talked to a guy at the party last night who did P90X quite a bit last year and got very ripped. He said the plyo video is just a sh*tload of squats.

    Updated November 1st, 2009 at 05:57 PM by The Fortress

    Categories
    Swim Workouts
  8. Legs & Core, Friday, Oct. 30

    by , October 30th, 2009 at 04:10 PM (The FAF AFAP Digest)
    Spent the morning working and waiting for a delivery. Then hit the gym for 2 hours to beat up the legs and core. My lower abs were still slightly sore from the romanian crunches I did the other day. Those are killer!

    Drylands:

    bicycles, 1 x 100
    windshield wipers, 2 x 25
    hanging straight leg raises, 2 x 15, 1 x 20
    back extensions w/25 lb plate, 2 x 15
    elevated knee-ins w/10 lb weight held by feet, 2 x 25
    Technogym total ab machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10, 130 x 1 x 10

    rack chins, 2 x 15
    overhead squats w/bar (the "Nicole"), 2 x 15
    (These are getting easier. I still need to get slightly deeper. Then I'll add 10 lb more weight.)

    HS hi row, 140 x 2 x 10 fast
    bench press, 70 x 2 x 10 fast
    leg press, 290 x 1 x 10, 310 x 1 x 10 fast

    box jumps, 2 x 10*
    squat jacks w/med ball and step, 2 x 20
    twisting med ball slam, 2 x 25**

    3 position arm extensions, 3 x 1 x 15
    external and internal rotators, 10 x 2 x 15, each arm


    * I believe this is the box I was jumping on today. I snapped a photo with my iphone too. Seems about the right height for me right now ... definitely not all that easy and takes a lot of effort. http://images.google.com/imgres?imgu...%3D2%26hl%3Den

    I suck at these compared to Nicole! http://media.crossfit.com/cf-video/C...Variations.wmv

    ** The med ball slam is at 3:25 of this core video. [ame="http://www.youtube.com/watch?v=KZ7UgRqf86A&feature=player_embedded"]YouTube - Core Exercises that Really Work Pt. 3[/ame] The squat swing I've done in the past is also on this video, along with some other great (and very difficult) core exercises. The one leg balance move is actually one of the 26 bikram yoga positions.


    Swim/Solo/SCM:

    Warm up:

    600 variety swim, kick, drill

    8 x 25, twirling 4 point dolphin kick shooters (no fins)

    50 EZ

    1 x 100 SDK shooter w/fins, breathe only after flags before flip.

    (OK, this was tough. The last length was tough. I was going to do a couple more of these, but my legs didn't feel like they had enough juice. And I could really feel the difference between 25 yards and 25 meters here.)

    50 EZ

    Mini Speed Set:

    4 x (25 easy speed fly + 25 easy + 25 AFAP free + 25 easy)

    50 EZ

    Fat Burning Core-Aerobic Set:

    6 x 150 dolphin kick w/ board & MF, 30 second RI

    50 EZ

    Total: 2400 meters
    1400 kicking

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

    Commentary:

    I wasn't really feeling up to an intense speed workout today. But I did get my mini set in. I've decided that if I need to/want to do some minimal aerobic work, I'll likely make it dolphin kicking. That has the triple benefit of aerobic conditioning, improving the dolphin kick and working the core. I really need to do some IM sets at some point as I'm swimming the 100 IM at Zones. But I tend to dislike these sets ... not sure why. I'll likely do more IM 50s while doing stroke work though.

    My hamstrings/glutes feel like they're stronger/getting more of a workout lately. It must be the plyos. Also, hot yoga seems to work them with all those standing lock knee poses.

    Now it's time for my next workout of the day -- pumpkin carving. Over the years, I've carved elaborate pumpkins for the kids. Right now, I'd just like to carve triangle eyes and call it a day ... lol I'm going to a Halloween party tomorrow night. Last year, the host broke out some amazing wines and champagne from his wine cellar. Then, on Nov. 1, I am planning on a 30 day wine fast. I guess I may need to extend it through my meet the weekend of dec 13-14. I need to think on this more.

    Updated October 30th, 2009 at 05:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Dryland + Allen Stark Set, Wed., Oct. 28

    by , October 28th, 2009 at 05:28 PM (The FAF AFAP Digest)
    AM Dryland:

    Did mostly plyos and core today as my back was sore from yesterday's lifting efforts.

    Weights/Plyos:

    lying triceps extension w/30 lb BB, 30 x 3 x 15
    standing full twist w/35 lb plate, 3 x 25
    squat presses w/15 lb DBs, 3 x 15
    lunges w/25 lb DBs, 3 x 15
    chin ups, 2 x 10
    knee tuck jumps, 2 x 10
    rock star jumps, 2 x 10
    squat jacks w/med ball on step, 3 x 15
    swing kicks, 2 x 25
    double airborne heisman, 2 x 1:00*

    Core:

    crunches on yoga ball, 2 x 25
    hanging straight leg raises, 2 x 15
    prone jack knife on yoga ball, 1 x 15
    (don't like this one)
    crunch + hold legs and head in streamline above ground for 5 seconds, 2 x 10
    dead bugs on bosu, 2 x 25
    romanian crunches, 3 x 25**

    * DAH = http://video.google.com/videosearch?...8&sa=N&tab=wv#

    **We don't have the correct bench or device to do these the easy way. So I sat across a bench, put 2 25s lb plates on my feet and did them. Tried to get my head as low to the ground as it would go. These are a good core exercise, but I don't recommend them for anyone with a sketchy lower back. Here's a video of someone doing them this way: http://www.sixpackabsexercises.com/b...es-on-video/42. He's obviously a male weenie since he can't lean back very far.


    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick drill

    Ugh, at this point, I felt like I needed another recovery workout. So I tried an aerobic kick set to attempt to shake the torpor off.

    Aerobic Kick:

    10 x 100 backstroke kick w/fins @ 1:30
    8 SDKs each 25

    50 EZ

    Allen Stark Speed Set:

    Allen has mentioned doing fast 50s @ 1:00 to failure on the forum. I asked him about it and he said:

    The Swimming Fastest book gave several options for lactic acid tolerance sets and that one seemed doable. (I do them as BR pull dolphin kick with fins so my body doesn't get too confused about bad form. The fins also decrease shoulder strain.) The idea is to build up the lactic acid buffer systems so that you don't slow down at the end of a 50 and especially a 100.

    So I decided to do 10 attempting to hold a perceived 100 race pace effort. I went slightly slower than a real 100 pace, as I was so tired from the drylands and swimming in shallower water than normal. Ideally, I'd like to do this set a second faster. And, when I asked Allen later, he said he usually does 6-8 -- not 10 --and is tired the next day.

    10 x 50 back w/fins @ 1:00
    went 27.5ish on all of them

    100 EZ

    Recovery set:

    8 x 50 back/breast @ 1:00

    50 EZ

    Speed Set:

    3 x (3 x 25 AFAP + 25 EZ) on interval whatevah

    #1 = fast UW flutter kick shooter
    #2 = fast flutter kick in streamline
    #3 = fast free

    100 EZ

    Total: 3400

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

    Commentary:

    Feeling rather dead after the last two days. Only doing one workout tomorrow with Speedo and I hope I survive it! Then, drylands and hot yoga on Friday. Or at least that's the plan. There is a 4 day weekend coming off with the first quarter of school ending. I hate these!

    Power Wheel:

    I ordered a power wheel today. Not the ab roller, but the power wheel. So I have another toy to take to the gym. Toys Are Me.

    http://www.performbetter.com/detail....861_A_rnd_E_23

    Updated October 28th, 2009 at 08:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  10. Drylands + Streamlining, Tues., Oct. 27

    by , October 27th, 2009 at 05:39 PM (The FAF AFAP Digest)
    Drylands:

    Weights:

    leg extensions, 100 x 5 x 5
    leg press, 350 x 1 x 10, 370 x 1 x 10
    (can't remember if I did a 3rd set of these or not ...)
    bench press, 100 x 1 x 10, 110 x 1 x 10
    rack chins, 4 x 15
    lying bicep curl on cable machine, 80 x 3 x 10
    overhead squats w/bar, 2 x 10
    (almost lost my balance trying to squat deeper on the second set)
    HS hi row, 180 x 3 x 8

    Core:

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    decline reverse crunches, 2 x 25

    Plyos:

    lunge + lunge + broad jump, 1 x 10
    box jumps (over box), 5 x 10
    football plyos (5 small jumps in running position, then leap and twirl 180 degrees), 3 x 5

    RC:

    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches, 2 x 25

    It took me awhile to warm up in the gym today, but then I got in a groove. I was mesmerized for awhile by a tall guy doing seemingly effortless box jumps over a stack of boxes that looked about 3 feet high. Didn't feel quite up to doing a 5 x 5 workout right after a meet, so did a mish mash of reps.


    Swim/SCY/Solo:

    Drove 15 minutes to another pool b/c the gym pool was closed. Fortunately, my son with the bum ankle was home to watch my youngest, as this made me late. Did a recovery/hypoxic/streamlining workout. I used fins b/c I was feeling super lazy and they are fabulous for practicing streamlining.

    Warm up:

    400 swim
    200 kick
    300 fly drills

    Hypoxic Kicking:

    8 x 100 backstroke kick w/fins @ 2:00
    9 SDKs off each wall, which took me to about the 15 meter mark each length (a little past on the first 25)
    cruised these, went 1:03-1:06

    50 EZ

    4 x 150 backstroke kick @ 2:30
    9 SDKs off each wall

    50 EZ

    10 x 50 @ 1:15
    25 UW shooter on belly + 25 feet first scull

    50 EZ

    5 x 50 UW shooter on belly @ 1:15
    1 breath at turn

    50 EZ

    sat in hottub

    Total: 3250

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

    Still a little tired from the meet, but not as crushed as I sometimes am. Probably b/c it was a 1 day meet. Definitely wasn't ready for any AFAP work though. In fact, this was almost an LSD workout! I got a PM from a forumite doing some research on the value of LSD workouts, so I hope to hear his views soon.

    HITS Training?

    Does anyone know anything about HITS training? Is this just for bodybuilders?

    [ame]http://en.wikipedia.org/wiki/High_intensity_training[/ame]



    Another Possible SCM Meet:

    The Sprint Classic meet director said there is some plan in the works to have a SCM meet in Dec. at Wilson High School. That's the very nice pool where they held the Fall Ball. Don't know if it will come to fruition, but it could be the same weekend as NE Champs. I wish there was some more advance notice ... I also wish, as Neill was pointing out elsewhere, that PV had more than one SCM meet per year ...


    PX90 Plyos:

    Out of curiosity, I bid on the PX90 plyo video on ebay. Here is a review of that particular vid:

    P90X: PLYOMETRICS X

    Tony Horton
    This is the workout that made me love P90X. I should explain up front that I did not buy the whole system---the push-up heavy strength work did not interest me, so I split an order with a fellow VFer and got cardio, core synergistics and all the cardio ones. Kenpo X was too choreographed, Core Synergistics was not my thing, and I was about to give up whehn I gave Plyo X a try.

    What a great workout! I wore a heart rate monitor and was at maximum the entire time. It is such a great structure for a routine: you do each exercise for just 30 seconds except every fourth one, which is a minute. generally I can't stand high impact, but at 30 seconds at a time, even I could manage this.

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)

    Some of my favourite moves were the run stance squat (squat low and pump your arms like you are running hard), the swing kick (swing your leg over a chair, I have seen this move in some of Wendilee's workouts), the moves where you jump to switch directions, the gap jump (imagine you are jumping over a large gap) and the sports moves in the bonus round.

    Updated October 28th, 2009 at 07:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Friday, Oct. 23

    by , October 23rd, 2009 at 07:58 PM (The FAF AFAP Digest)
    RC Work:

    Felt I had been shirking my RC work somewhat again, so I got a session in. My left lat/trap/terres are just a tad twingey.

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    scapular stretches, 2 x 5
    3 point arm extensions, 3 x 2 x 15, each way
    scapular wall slides, 2 x 25

    20 minutes of stretching --- woohoo!


    Swim/SCM/Solo:

    I went to the hot gym pool b/c I wanted to sit in the steam room. Alas, it wasn't working.

    Warm up:

    800 variety swim, kick, drill

    Stroke Work:

    10 x 25 UW 4 point shooters (2 kicks on belly, right side, back, left side, etc.)

    To amuse myself, I tried to stay exactly on the lane line as I twirled around. I like this drill, and hadn't done it in awhile.

    10 x 25
    odds = easy speed fly
    evens = easy DAB

    50 EZ

    2 x (37.5 AFAP free w/fins, no breath + 112.5 cruise)

    I tried these to see if I could fairly comfortably go 1 & 1/2 lengths with no breath. It was fairly easy. Of course, I was wearing fins. But then the pool was shallow SCM as well. I guess I'm inclined to try taking a breath in the 50 free halfway through the second length at the meet. Unless I forget, always possible. lol

    No warm down: sat in hot tub for 15 minutes or so

    Total: 1550 meters

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

    Commentary:

    I feel fairly good and semi-rested. I took a morning nap today after getting the kids off to school and can sleep in tomorrow since soccer is a PM event. Yipee! My body is reverting to teenager ways in my old age. I used to never be able to sleep in, but now I love it.

    My neck feels better. I used an alternating ice & wet heat treatment last night and that helped. I will repeat tonight.

    Unlike Speedo, I don't really have specific goal times for this meet. I would just like to swim fast and have error-free races. And, since this could be my last SCY tech suit clad meet, I'd like to post some solid times. If I can go around my seed times or a bit faster, I'd be pleased. Last year at this meet, I swam 100 fly (1:04), 50 fly (27.5) and 50 free (25.5). I remember being somewhat surprised by the 50 times last year, but then it was also my first yards meet in a B70.
  12. Thursday, Oct. 22

    by , October 22nd, 2009 at 05:14 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Warm up:

    400 swim
    200 kick
    250 fly drills

    6 x 25 SDK shooters on back

    50 EZ

    Speed work:

    1 x 50 AFAP SDK on back w/fins (went 27ish)

    150 EZ

    3 x (25 AFAP evil + 75 EZ)

    no warm down, sat in hottub instead.

    Total: 1550 meters

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

    Commentary:

    Unfortunately, I fell asleep on the couch last night. Woke up at 3:45 am with a creaky neck and sore left trap. Had trouble sleeping afterward b/c of the neck pain. I do this neck wrenching thing periodically ... Can't turn my neck much at the moment and my chiro is booked. I hope the pain & wrenching subside by Sunday. Any tips?

    Because of the lack of sleep and neck pain, the swim didn't feel so great. My legs still feel tired. One day, as part of turning myself into a research lab, I'm going to do the Mike Heather taper and just stay in bed for a week. Of course, this may occur after my children are grown. lol

    Sprint Classic:

    The psych sheets are up:

    http://www.patriotmasters.org/2009_s...sych_sheet.htm

    Really looking forward to the meet, which is always fast and fun. My former secret nemesis is swimming, but with some very slow seed times for her. I also detect some other sandbagging. I'm seeded first in the 50 fly/back/free. Because Petra Martin wants a day off from the pool from coaching, I have a chance to defend my Drop Dead Sprinter title from the last 2 years. But I appear to have some worthy adversaries, including my coach, some young Reston chicks, Lisa Rapuano, etc. My lazy coach, claiming lack of fitness, is only swimming the 25s. I scolded her for this.

    I'm looking forward to the 50 back! All my best lady buddies are in my heat -- Julie-Mulie, Mollie-Jolie, Barb and Alison. Jules is very worried about swimming with us, but I tried to remind her that she did excellently at Savagman with no swim training!

    As Speedo mentioned, there will definitely be some very exciting men's events, especially the 50 free, 50 back and 100 IM. It will be fun to watch Speedo and Clay race in the 200 free as well. Since Jimby is plagued with his lesion named Pincha, he is not competing. But in his place, he has sent Mark Cox from the Sewickley Masters. And he is rather speedy -- he may give Neill a race in the 50 evil!

    Assuming my neck is ready, the rest of me is ready for my evilstroke gridges with Stud and Hulk.

    Hopefully, we can all grab lunch after at our usual RH&B or somewhere else.


    Today's Ramble:

    1. Is it possible to get over an instinctive hatred of an event? I can't stand the 100 free ...

    2. Is it possible that I have what Jimby refers to as "monofin arthritis"? My big toe knuckle has had chronic tendonitis since dropping the monofin on it and I'm worried it's morphed to arthritis. I notice it especially after running. I think I need new running shoe inserts ...

    3. Will Geek respond to my counter-offer with another preposterous negotiating ploy?

    4. I feel less flexible this week without yoga.

    5. Here are Jazzy's thoughts on 50 free breathing:

    "If you're going 24-25ish, two breaths sounds about right, and three might even be better. That's about how long it takes me to do 50m, and I wouldn't try that on a single breath. But, everybody is different. I think you want to be feeling fresh at the end of a 50. Extreme fatigue probably means you didn't breathe enough. Or you are way out of shape. With that guideline, you can figure it out with trial and error. But honestly it seems more of a 2 vs. 3 thing for you than 1 vs. 2.

    I'm still undecided on breathing early versus late. Q tipped me off that C02 buildup may be the main problem, in which case late is better. Another advantage to late is that your first breath is always going to last longest. But, I still think there might be something to breathing early to prevent fatigue late. If pressed, I would say a single breath goes midway through the last 25."

    6. I have perused the NE Champs results from last year. I don't think I will have to "game" much to avoid an outside lane in most events. (Patrick will be happy.) But I have no idea what time to enter for the 50 evil. I've only swum it once 2 years ago. I see I still have NE records in the 50/100 back from 2 years ago. Hopefully, I'll go faster this year! I seem to recall that I swam that 100 back on about 10 minutes rest. I almost scratched it, but Stud urged me to swim and I thanked him for it.

    Updated October 22nd, 2009 at 07:57 PM by The Fortress

    Categories
    Swim Workouts
  13. Wednesday, Oct. 21

    by , October 21st, 2009 at 05:18 PM (The FAF AFAP Digest)
    Drylands Lite:

    long arm crunches, 1 x 50
    good morning darlings, 1 x 50
    straight leg lift + hip lift on bench, 2 x 15
    broomstick twists, 1 x 25

    med ball start plyo, 1 x 10
    (For Patrick -- use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a start. then explosively push back with arms and hands and throw balls against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it. The balls flew in the air and bounced right before the wall.)

    HS hi row, 90 x 3 x 10 fast
    bench press, 60 x 3 x 10 fast
    alternating hammers, 15 x 2 x 20 fast

    external rotators, 10 x 2 x 15 each arm


    Swim/SCM/Solo:

    Swam in my hot shallow gym pool. Thankfully, it wasn't quite as hot as usual b/c it had just been filled.

    Warm up:

    750 variety

    Speed Work:

    4 x (4 x 25)
    #1 = easy speed fly
    #2 = EZ
    #3 = AFAP (2 free, 2 evil)
    #4 = EZ

    50 EZ

    2 x (50 AFAP w/fins + 150 EZ)
    #1 = backstroke (mid 27ish)
    #2 = evil (33ish)
    (had never done a timed evil with fins before. but if it's good enough for Allen Stark, it's good enough for me.

    4 x 25 SDK shooter on back, cruised them

    1 x 100 front scull

    50 EZ

    Total: 1850 meters

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

    Rambling Thoughts:

    Like Geek, I had a lot of thoughts rambling through my head today whilst swimming:

    1. How long can a person who likes aerobic work stay on the CDVB plan without going crazy?

    2. Should I stick to my weights/plyo+sprint+hot yoga plan through NE Champs? Or wimp out and go back to my tried and true weights+heavy on the sprint swimming + cardio?

    3. It may have been really dunce like to adopt this plan in the fall when the running weather is at it's best. It was gorgeous here today, and I was inside.

    4. Plyo anecdote: Mini Fort (who has only been swimming 1-2 x week max) says her legs feel stronger, she's actually been kicking and her practice times aren't too bad. (She didn't kick much for the last 2 years b/c of bad knees/tendonitis.) She attributes this to volleyball. I was thinking about this and, as an outside hitter, she does a fair amount of jumping, which = plyo. She also mentioned that one of her friends dropped her 100 evil time from 1:10 to 1:05 last year while playing club volleyball 2x a week instead of doing excessive swimming. Food for thought.

    5. Mini Fort was checking out my biceps last night and said I was more "jacked" than some boys on the freshman football team. So, good news, this means I can now beat up high school kids. Awhile ago, I asked on my blog how much/often I could lift without becoming too buff. Jazz said "find out." I may have reached my limit, it seems.

    6. I'm pondering whether to swim the 50 back at the Nov. Open the weekend of Nov. 7-8. The meet is in the afternoon and features 50s for all us 13 & Over folks.

    7. Still pondering the 30 day abstinence period for alcohol. If Geek does it, I'll be shamed into doing it. But I think he's still pondering too.

    8. I need to look at last year's results from the NE SCM meet to figure out my seed times. I usually do this in an effort to stay out of lanes 1 & 8, and this often backfires. I seem to end up in those lanes in champ meets where women swim separately b/c the speedy 25 year olds grab the middle lanes. But I will nonetheless undertake what is apparently a largely futile effort. Or, I can pull a Stud and just seed myself faster than my actual times. :-P

    9. I stepped on the scale today for the first time since my checkup in July. (No scale in the house.) I've gained couple pounds. Don't know whether this is due to the sleep med combo I'm on (both known to have weight gain as a side effect) or to being stronger/more muscle. Or it could just be random variation -- e.g., weighing in the am vs. pm. I may have to go on a diet like Bobinator. Of course, cutting alcohol would probably do the trick. But, despite this, I have made progress in the ass department, and I think Q could bounce a quarter off it.

    10. No #10. I feel no need to have a round number of thoughts.

    11. Forgot one. I am thinking of ignoring Maglischio and only taking 1 breath in the 50 free on Sunday. I guess the best place would be after the flags off the turn?

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

    Thrive Longer, Lift Weights:

    Here's an article from the Washington Post that supports the fact that weight lifting is an affirmatively good thing.

    http://www.washingtonpost.com/wp-dyn...01.html?sub=AR

    I should have focused more on this issue while writing my little point-counterpoint with Jimby!

    Updated October 21st, 2009 at 06:22 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Going to Boston, Tues. Oct. 20

    by , October 20th, 2009 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Did some hypoxic work on my 5 day rest plan:

    Warm up:

    750 variety swim, kick, drill

    Hypoxic Kick Work:

    6 x 100 back w/fins @ 2:00, 10 kicks each 25
    (since I came up a couple yards before the flags, this was almost like 4 consecutive shooters)

    100 EZ

    Speed work:

    4 x 50 dolphin kick w/fins
    50 = 25 cruiser hypoxic kick + 25 AFAP shooter

    100 EZ

    3 x (25 AFAP + 25 EZ)

    150 EZ

    Total: 2050


    Massage:

    Got a deep tissue massage today. Was totally mashed and feel rather beat up and tired. Probably take 2 days to recover. lol


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

    Commentary:

    A 5 day "rest" is approximately what I did before the Albatross meet in March. I looked back and saw that I was doing around 2000+ with only fast 25s, a few fast 50s, hypoxic work and easy speed fly. So hopefully, I won't have leaden legs by Sunday.

    SCM Meet:

    Booked flight to Boston today. Weighed the pros and cons overnight. Chose Boston b/c: 50 back isn't the first event, better order of events, I can swim the 100 back, longer meet so more rest, 10:00 am start, the MIA Stud may go, and it's slightly cheaper. This is my third travel meet of the year, which is rather unusual for me (Auburn, Indy, Boston), but I really wanted to swim SCM. I think I'll be passing on a major SCY travel meet next year as a result to avoid undue marital discord. Plus, I may go somewhere fun and cool on Spring Break instead of planning life around spring meets! I may have to be creative in finding a SCY meet to taper for in the spring. There's always Zones, of course, and I definitely will swim that meet. But it could arrive shortly after not swimming for a week if I go away for spring break.

    Plan on swimming the following line up at NE Champs, reserving the right to scratch of course.


    Saturday:

    100 IM
    50 evil
    50 back
    50 free

    Sunday:

    50 fly
    100 back
    100 free
    (If I do 100 free, I may go for another 50 free split if my Saturday effort isn't the best.)

    This is the exact same line up I swam at the NE Champs in 2007. I see they left 200 fly until almost the last event of the meet, but that still does not tempt me!

    Jimby and I chatted about meets earlier today. He opined that it was perhaps merely "superstitious" that I would want actual rest between events to clear lactate and such. This is clearly mid-D speak!

    Food:

    Since I stopped blogging my food, I think I've gotten sloppier about eating. I still eat very healthy, but I think I've been eating more than I need to and too many slices of pie. I also had a conversation with She Puff the other day that caused me to wonder about calories from liquids. She mentioned she was dehydrated from the hot yoga. I suggested coconut water and she asked me how many calories it was. I didn't know. But I checked and it's 70. Between that, endurox, G2, and the smoothies I was addicted to all summer (and the chard), I may be swilling down too many drinkable calories. Have to ponder that.

    I also may consider a 30 day ban on alcohol ala Q and Patrick before NE Champs. But this is rather extreme. lol

    Updated October 20th, 2009 at 06:20 PM by The Fortress

    Categories
    Swim Workouts , Planning
  15. Which Meet? Monday, Oct. 19

    by , October 19th, 2009 at 04:29 PM (The FAF AFAP Digest)
    Did this on the Ande plan (M = 1900 + medium weights)

    AM Drylands:

    long arm crunches, 2 x 25
    bird dogs w/broomstick on back, 2 x 15
    bicycles, 2 x 50
    back extensions, 2 x 15

    prone scapular scrunches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    scapular wall slides, 2 x 25

    bench press, 80 x 2 x 10
    HS hi row, 110 x 3 x 12
    alternating hammers, 15 x 2 x 20

    10 minutes stretching


    PM Swim/SCY/Solo:

    Warm up:

    700 variety

    Hypoxic set:

    10 x 50, done as 25 shooter (no fins) + 25 EZ
    odds = on back
    evens = on tummy

    50 EZ

    Speed work:

    2 x (50 AFAP back w/fins + 100 EZ)
    went high 24ish

    4 x (25 AFAP + 50 EZ)
    2 free, 1 evil, 1 fast doggy paddle drill
    felt slow

    100 EZ

    Total: 1950

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

    Commentary:

    After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...

    Which SCM Meet?

    Here are the two meets I can attend:

    December 5-6: Colonies Zone SCM Championships at Flushing
    Meadows, NY
    http://www.metroswim.org/entryforms/...hampsEntry.pdf


    December 11-13: New England Masters LMSC SCM Championships
    in Boston, MA http://www.greatbaymasters.org/09scmchamp.php

    Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.



    Underwater work:

    Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:

    P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

    A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

    P: A kick count, what do you mean by that?

    A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."

    A: "Underwater sets, it's all in your head, whether or not you can make it."

    Bird Dogs w/Broomstick:

    I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame="http://www.youtube.com/watch?v=1E_MKU2EyCI"]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]

    Updated October 19th, 2009 at 05:06 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. More CDVB, Friday, Oct. 16

    by , October 16th, 2009 at 04:31 PM (The FAF AFAP Digest)
    AM Gym:

    core:

    long arm crunches, 2 x 50
    bicycles, 1 x 100
    broomstick twist, 2 x 50
    (I dunno, Q, this seems pretty worthless, though it's a nice stretch.)
    hanging straight leg raises, 3 x 15
    trunk twists on incline bench w/15 lb DB, 2 x 25
    overhead squats (the "Nicole"), 1 x 10 with broomstick, 3 x 15 w/45 lb bar.
    (It took a few reps to get my balance down, but then it was fine. Good core exercise.)

    weights:

    HS hi row, 140 x 3 x 8 (fast)
    tricep press, 44 x 3 x 10 (fast)
    alternating hammers, 17.5 x 2 x 20 (fast)

    rack chins, 3 x 15
    (these are getting much easier, probably need to add weight)

    plyos:

    run stance squat jump/twist, 5 x 5*

    = do 5 small squat jumps in place + 1 explosive twisting turn and jump of 180 degrees. liked it, it's definitely a keeper

    leaping lunges switches, 2 x 10

    leap frog squats. 2 x 5*

    = 5 double leg squat leaps with wide legs)

    med ball "starts," 2 x 15

    = use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a grab start. then explosively push back with arms and hands and throw ball against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it and did this, and it seems to work. the balls flew in the air and bounced right before the wall. this is a keeper. Pete mentioned this exercise yesterday, and now I can't recall where he heard of it. Salo, Pete?

    * = plyos from the P90X plyo vid that I found on youtube

    RC:

    I suck!
    I ran out of time and only did:

    scapular wall slides, 2 x 25

    BTW, This is not the order I do all these exercises in, it's just how I blog them. I usually mix them up and superset everything.


    PM Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic/Stroke Work:

    10 x 50 @ 1:15
    odds = cruiser backstroke kick
    evens = SDK shooter w/fins, 1 breath at turn

    100 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 EZ DAB
    breakouts were kinda crappy

    100 EZ

    Speed Work:

    3 x 75, done as:
    25 AFAP free from mid pool + 50 EZ

    125 EZ

    4 x 50, done as:
    backstroke start power kick to 15 meters and cruise the rest
    14-15 SDKs to get to 15 meter mark. Probably means 13 in a race with my B70.

    100 EZ

    1 x 50 SDK on back AFAP (23.5ish, was tired)

    200 EZ

    Total: 3000


    Rest Plan for Sprint Classic:

    Ande and I were chatting about a rest plan for the Sprint Classic. I am going with a 5 day "rest" so I can swim pretty fast without losing too much training mojo. Plus, on the CDVB plan, one doesn't have to really "rest" too much as opposed to cutting out or cutting back on the cross-training.

    Ande suggested this plan to adapt as needed:

    try this schedule,
    also in swim practice do
    perfect form, hard PUSHOFFS, FAR GLIDEs, & GREAT STREAMLINES

    STOP LEG WEIGHTS, REST YOUR LEGS

    s 10/17 2000 4 fast 25's 2 fast 50's

    s 10/18 OFF or easy 1500

    m 10/19 1900 4 fast 25's 2 fast 50's medium lift

    t 10/20 1800 4 fast 25's 1 fast 50

    w 10/21 1700 3 fast 25's 2 fast 50's light lift

    t 10/22 1600 2 fast 25's 1 fast 50

    f 10/23 1500 2 fast 25's

    s 10/24 1200 easy 1 or 2 fast 25's

    I like this plan. The only exception is that I plan to take tomorrow off (as usual) and swim on Sunday instead. I will likely go to my team workout that day, and just skip 1/3 of the workout or so, maybe do 2500. My "lift" will also include some core work. But I do plan on a full week rest for the legs. I've been working hard since the Fall Ball, so my body could probably use a light week anyway.
  17. Group Sprints @ GMU, Thursday, Oct. 15

    by , October 15th, 2009 at 05:16 PM (The FAF AFAP Digest)
    SCY @ GMU

    As Pete noted, we had a hard core group today at GMU for our now virtually routine High Intensity Thursdays: Speedo, Jazzy, Cage Fighter and me. (Next Thursday, however, we're skipping and lounging around to prep for the Sprint Classic.) I really hope Jazzy can keep joining us, though it's a bit far from where he works.

    Warm up:

    700 variety

    8 x 50 @ 1:15
    25 UW shooter on back (no fins) + 25 EZ

    50 EZ

    Speed work:

    8 x 75 @ 3:00, done as:

    25 AFAP w/fins + 50 EZ

    I did 4 free and 4 back SDK. Went high 10s and one low 11 on free and 10s on back. I attribute the low 11 on #3 (where Speedo and I had a rare tie :-P) to chatting with Jazzy too much and not being quite ready to go at the send off. So I was not such a slacker on the next one. I think Jazzy loafed all the 25s to prep for his 1 x 50.

    100 EZ

    1 x 50 AFAP free w/fins

    I did free diving from the side. This is NOT a good idea with fins. I got no real push and had a terrible start. Should have just pushed off. Went low 24. Because it was so sub-par, I swam another 100 EZ and tried another 50 AFAP.

    100 EZ

    1 x 50 back w/fins

    This time I missed the turn and almost hit my heels on the top of the wall, so just cruised the second 25.

    200 EZ

    Total: 2150

    Hottub 15 min of non-stop Q & A ...

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

    Commentary:

    Felt somewhat tired before the sprint session today, and now I feel pretty dead. The combo of weights-plyo-sprinting-hot yoga is pretty tiring. The yoga seems great for flexibility, but I think it works the legs quite a bit too -- the first 45-60 minutes are all standing poses. Speedo and I discussed the flexibility issue briefly. He says there's a portion of Salo's book on this topic, so I need to read that.

    I'm still mulling over exactly how much to rest for the Sprint Classic -- even though some clowns seem to think the CDVB plan is not amenable to a "taper." I could do a gradual 10 day taper (starting tomorrow) or a 5 or 3 day drop taper. I am only considering the 10 day because this could be my last yards meet in my magic suit. However, I would then have to repeat this rest for my Dec 6-7 Zones meet and re-start weights et al, and the prospect of two such tapers is, ugh, very unappealing. I will most likely do the 5 day taper and stop weights after tomorrow. I will be a puppet and not do a 7 day taper since Clydesdale says that's exactly the WRONG amount of time to rest, and I think he may be correct on this point.

    I was grilled in the hottub and pool by Cage Fighter. Currently, he's a sprinter doing distance workouts and needs to revise his training plan to add more race pace work and kicking. He reminds me of me a few years ago when I really didn't know WTF I was doing in the pool with solo training. We encouraged him to get on the DF and look through the blogs. I told him to look for the sprinter blogs and Ande's blog (if he's not doing 60 x 100s) and use the Ask Ande thread or start his own thread. We thought Cage Fighter would make a lovely forum name. (He had apparently tried to browse the forums/blogs, but didn't realize we all had special user names.)

    SCM Meets:

    I'm probably not going to our very first local fall SCM meet. . This apparently unduly interferes with family Thanksgiving plans. I'm in the doghouse at the moment with my meet dates interfering with RL dates. If I have to skip that meet, I'll go to Zones for two days. (And then piss my kid off by missing most of the Dolan meet, though her best event is on Friday. But since she's totally out of swimming shape from her volleyball escapades, the mommy guilt will be minimized somewhat.)

    Metro finally has the info for Zones up. As per usual, all my best events are back to back. I wonder if the rampant discrimination against fly-backers will ever end?! (Seriously, it's almost comical.) I'm very very glad I swam the 100 back and 100 fly at the Albatross Meet, as I can't do them at Zones. Still, I would've liked to get another crack at the 100 back at a champ meet. All the sprints are crammed together on day 1 and 2 as well. Here's the Order of Events:

    Saturday AM:
    (distance events in the afternoon, lucky ducks!)


    200 breast
    50 back
    100 fly
    100 free
    50 breast
    200 back
    100 IM

    Sunday AM:

    200 fly
    100 breast
    50 free
    200 IM
    100 back
    50 fly
    200 free

    Based on this line up, I'll probably swim the 50 back, 50 breast, 100 IM, 50 free and 50 fly. I wish the 50 back wasn't the first event, as I usually need an event to get the cobwebs out. But c'est la vie.

    Here's the psych sheet for the Rowdy Gaines SCM meet this weekend:

    http://www.swimorlando.com/wp-conten...ych-sheet2.pdf

    Shoulder Exercise:

    Here's a shoulder exercise that Jazz posted. Just wanted to link it here as well, as it looks helpful.

    http://www.intensemuscle.com/6997-ho...o-90-time.html

    Updated October 15th, 2009 at 09:45 PM by The Fortress

    Categories
    Swim Workouts
  18. Wed., Oct. 14

    by , October 14th, 2009 at 04:42 PM (The FAF AFAP Digest)
    AM Hot Yoga:

    Made it to class #5. I seem a tad more flexible already. And I'm really glad my transverse colon is apparently getting a massage. lol. It still seems somewhat exhausting and harder to exercise afterward. I guess at some point it's supposed to shift from exhausting to refreshing ...

    I also had a bit of an internal chuckle when the instructor said that we were "flushing out scar tissue." Getting a little carried away there!

    I was wondering why Bikram studios must be carpeted and found this:

    http://staffordstreethotyoga.com/bikramyoga.htm
    http://featuresblogs.chicagotribune....-choudhur.html



    PM Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Kicking Sets:

    5 x (50 UW cruiser shooter w/fins + 15 pullouts) @ 1:15
    1 breath at the the turn

    100 EZ

    5 x vertical kick @ 1:15
    30 seconds with hands at side, 10 seconds in streamline, squat jump off bottom (12 ft deep), 20 seconds rest

    50 EZ

    5 x (25 AFAP shooter on back w/fins + 50 EZ)

    75 EZ

    Other Speed Work:

    3 x 150, done as:

    25 EZ speed power fly + 25 EZ DAB + 25 AFAP doggy paddle + 25 EZ DAB + 50 free EZ

    100 EZ

    1 x 50 fly AFAP w/fins (25ish)

    200 EZ

    100 scull

    Total: 2350 + VK-ing + 75 pullouts

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

    My ass and hammies are a bit sore from the plyos, lunging, and squatting. Maybe I'm just imagining it, but they feel tighter/stronger with this new regimen. (And I'm sure my ass is probably getting bigger too. )

    Found this site, which has loads of plyo info:

    http://www.sport-fitness-advisor.com/plyometric.html

    Hoping to swim with both Speedo and Jazzy at noon at GMU tomorrow!

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

    My son just came home from cross country practice with an ankle sprain all taped up and iced. Could ruin the end of his cross country season for the second year in a row. Flexy ankles are so easy to sprain ... (Been there, done that.)

    Meanwhile, Mr. Fort, who has been battling a hip injury forever, just had an MRI. He may have some labral tearing around his hip socket. His doctor said PRP was a possibility. I hope he doesn't need surgery b/c he would be just impossible to live with!

    Injuries suck!!!

    Updated October 14th, 2009 at 08:18 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. PRs & Plyos, Sunday, Oct. 11

    by , October 11th, 2009 at 09:44 PM (The FAF AFAP Digest)
    AM Drylands:

    Core:

    elevated trunk twists on bench w/10 lb plate, 2 x 50
    dead bugs on bosu, 3 x 25
    long arm crunches, 3 x 50
    back extensions w/25 lb plate, 2 x 15
    Hanging straight leg raise, 2 x 15

    Weights/Plyos:

    deadlift, 125 x 1 x 5, 135 x 1 x 5, 145 x 2 x 5 (tried to do another set of 5, but my hands were slipping)
    HS hi row, 190 x 1 x 5, 200 x 4 x 5
    kneeling overhead cable crunch w/knees only on bosu (gets the lower body this way), 110 x 2 x 10
    squat into overhead shoulder press w/20 lb DBs (press is fast), 3 x 10
    rack chins, 3 x 15

    multi-box jumps (used 3 boxes), 3 x 10
    squat jumps, 2 x 10

    RC:

    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15


    PM Swim/SCY/Solo:

    Warm up

    700 variety

    Hypoxic Set:

    20 x 25
    odds = UW belly shooters (no fins)
    evens = EZ

    (I forced myself to do all belly shooters, as I realize I've fallen too much in love with shooters on my back.)

    50 EZ

    Speed Sets:

    18 x 50, done as 3 x through:

    4 x 50 cruise (4 free, 4 backstroke kick, 4 evil) @ 1:00-10
    30 seconds extra rest
    1 x 50 AFAP w/fins
    1 x 50 EZ DAB

    On the AFAPs, I went 50 back (:24), 50 fly (24.5ish), 50 SDK (22.5ish). I think these are my fastest AFAP 50s in practice. Fly still feels choppy and like I'm forcing the turnover.

    100 EZ

    100 scull

    3 x (25 AFAP free + 50 EZ)

    At Wolfy's suggetsion, I did the 25s from mid-pool to practice fast turns.

    200 EZ

    Total: 2800

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

    Commentary:

    I realize I almost never do weights on Sunday AM after an off day on Saturday. Felt a little peppier in the weight room as a result. I did PRs on the HS hi row and on the deadlift. I hadn't done a deadlift in ages, so I was rather surprised. I don't know about DOMS ... after my 5 x 5 heavy lifting sessions, I'm sore almost right away!

    When I told Mr. Fort I was switching to some 5 x 5 heavy weights 2x a week, he immediately said I would get more tank like. I hope that's not true if I'm not doing that many exercises that way ...

    My 50s were practice PRs as well, as I recall. The legs felt strong. And to think I almost went for a run instead of swimming!

    There is no school tomorrow (though still kid practices). But I've persuaded Mini-Fort to babysit in the AM so that I can go to hot yoga.

    Meets:

    Oct. 25 Sprint Classic (SCY)
    Nov. 28 Thanksgiving Meet (SCM)
    Dec 6-7 SCM Zones (may just go one day)
    Dec 13 Penthlon Meet in Pittsburgh

    I wish an order of events for the middle two meets would come out ...

    And I'm amazed! Thanks to the efforts of Mermaid , there is actually going to be a real live USMS sanctioned masters meet in Pittsburgh. Usually, there's just those dinky Y meets that Bill and Jimby are so fond of attending. I may go to this meet (though I'm sure I'll be tired and meeted out), as I want to support Mermaid and we need to be up in Pittsburgh periodically anyway.

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

    Since I was up very late chasing around homecoming kids, I could barely rouse myself out of bed for the 5K/1 mile fun run at the high school. I ended up watching as Mr. Fort and lil lil Fort did the one mile run. Lil lil Fort ran a 7:34 and didn't even seem tired. So my no running until Dec. edict is still intact. I may have to treat myself to one little fall run after the Sprint Classic.

    Updated October 11th, 2009 at 10:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. More Sprints, Thursday, Oct. 8

    by , October 8th, 2009 at 04:03 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo:

    Got there a bit late -- parking is a bear at GMU during the weekday!

    Warm up:

    600 swim-kick

    Shooter Set:

    10 x 50 @ 1:15, done as
    25 UW shooter on back (no fins) + 25 easy DAB

    50 EZ

    Speed Work:

    8 x 50 on 2:00, done as:
    25 AFAP free w/fins + 25 EZ DAB
    (went high 10s, low 11s)
    50 EZ after #4

    250 EZ

    Pete left to go back to work, and I carried on doing some more speed work since I had an easy recovery workout yesterday.

    3 x (100 + 50 EZ)
    100 = 25 AFAP doggy paddle drill (forearm burn!) + 25 EZ DAB + 15 fast pullouts at wall + 15 m UW power kick on back + 35 EZ

    150 EZ

    1 x 50 SDK on back w/fins (went 23, cramped)

    150 EZ

    10 x vertical dolphin kicking @ 1:00, done as:

    20 seconds w/hands at shoulders + 10 seconds in streamline + squat jump off bottom of pool (which was 10 ft. deep) + 20 seconds treading water. Tried to concentrate on kicking efficiently both ways.

    200 EZ

    Total: 2850 + VK-ing

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

    Commentary:

    Pete and I agreed that doing the 25s @ 2:00 was probably not quite enough rest to truly go AFAP. He noted, and I agreed, that some of the 25s felt like the second 25 of a 50. Interestingly, our fastest 50 of the set of 8 was #5, after we had done a 50 EZ.

    Planning on hot yoga and a gym session tomorrow.

    GMU is closed over the weekend, so I won't have my Sunday team practice to go to. Instead, Mr. Fort and I are going to do a 1 mile fun run with our 9 year old at my son's high school on Sunday to support his cross country team. (Though he won't even be there -- he's in NY for a cross country meet.)
    Categories
    Swim Workouts