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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Monday, Jan. 30

    by , January 30th, 2012 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    5 x 50 single arm fly @ 1:00
    6 x 25 shooters
    4 x 25 over kick free, no breath @ :35
    4 x 25 build free, no breath @ :45
    50 EZ

    Speed Sets:

    12 x 25 burst + cruise, various @ 1:00
    -- Had a noodler ask what on earth I was doing when I did back spin drill.
    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- very obese noodler in lane, felt obliged to kick to avoid either one of us getting injured
    -- flutter kick w/board, 10 low
    -- dolphin kick w/board, 10 flat-10 low
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1= breast, 28 mid
    -- noodler still there
    2-4 = fly, 23 low, 23 flat, 23 low
    -- noodler left!
    5 = breast, 28 mid
    -- another noodler joined

    No C/D

    Total: 2750

    +++++++++++++++++++++++++++++

    Didn't have a lot of time today either with the kids out of school. And I forgot my equipment bag, so couldn't do anything fancy. Still feel like I got a solid speed workout in. Rushed out to take Lil Fort and a couple friends to see Hugo. Liked it, but Lil Fort insists on calling Hugo "Lady Trousers, Who Found Love in a Hopeless Place." Hoping I can get to yoga tomorrow.

    No headaches today! But I feel like I'm having left side breakdown -- trap/rhomboid/lats -- from not lifting. The body is like a house if cards. I may have to ramp up RC and scapular exercises. Can't tell you how thrilled I am by that prospect.

    Updated January 30th, 2012 at 06:31 PM by The Fortress

    Categories
    Swim Workouts
  2. Sunday, Jan. 29

    by , January 29th, 2012 at 08:24 PM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/elbow rehab exercises
    captains chair hi knee raise w/10 lb DB, 3 x 10
    captains chair leg raises, 2 x 20
    power wheel roll outs, 2 x 25
    explosive leg press, 250 x 4 x 10
    power squats, 250 x 1 x 6, 270 x 1 x 6, 280 x 2-3 x 6
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo:

    Only had 45-50 minutes to swim today before dinner plans, so did a quickie.

    Warmup:

    550 various
    8 x 25 shooters w/fins @ :35
    5 x 50 free w/fins @ :45
    50 EZ

    Mini Speed:

    10 x 25 burst to 15m + cruise @ 1:00
    -- various (dolphin, fast hands breast, fast doggy paddle)
    50 EZ

    2 x (25 fast + 25 EZ) @ 1:30
    50 EZ

    Mini LP Set:

    Had thought about doing a tabata kick, but the legs were kinda tired from the gym. So I did a mini lacate kick with the board.

    10 x 25 best average @ 1:00
    -- flutter kick w/board & fins
    -- went high 10s-11 flat
    50 EZ

    Total: 1800

    ++++++++++++++++++++++++++++

    Very busy weekend. High school districts took up loads of time on Friday and Saturday. Teen Fort did way better than she had any right to expect after barely swimming for 2 years, making both A finals in her events and her medley relay made state cuts. Maybe her weight lifting elective has made her stronger.

    I checked out the closed back FS3 this weekend. Hmm ... it seems completely different than the LZR Elite in a cool way. But you have to pull the suit on through a hole about the size of your head. This is difficult if you are not a rail thin runner or skinny teen. I had my guinea pig Teen Fort try to get it on and even she struggled and didn't like the suit. I'm slightly concerned even the next size up will be too difficult ... Can we please just have back our zippers?!

    My right elbow, as predicted, feels much better after the soreness of the cortisone shot wore off. Not amazing, but better. Still plan on doing no upper body weights for at least a month. My headaches from the nitro patches are somewhat better. I really hope they completely go away after a couple weeks.

    I had my dates mixed up over one of Lil Fort's meets. So I can possibly attend one day of the VMST meet in Richmond. I'm committed to going to Williamsburg on Sunday with the fam and friends for a half marathon and 5K. If I go, looks like it will be split requests for me:
    http://www.vaswim.org/meets/2012/VMST_Feb_Meet_2012.pdf.

    Updated January 29th, 2012 at 09:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Friday, Jan. 27

    by , January 27th, 2012 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins
    5 x 50 free @ :50
    50 EZ
    -- might have done something else, can't remember

    Lactate Set w/fins:

    I did the main set from workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x 75 best average (BA) @ 1:30
    -- did dolphin kick w/board
    -- went 43, 44, 43, 45
    200 EZ

    3 x 75 BA @ 1:45
    -- did breast, the least leg intensive stroke for me
    -- went 47, 47, 46
    175 EZ

    2 x 75 BA @ 1:30
    -- did flutter kick w/board
    -- went 41, 42 high, 42 high-43
    200 EZ

    1 x 75 fast
    - did breast, went 44 high
    175 EZ

    1 x 75 broken :10 @ 25 and @ 50
    -- did flutter kick w/board
    -- went :34
    175 EZ

    4 x 25 scull

    Total: 3050

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

    Youch! My legs were burning on these after a rather kick intensive week. At first I thought I wasn't warmed up enough, but I think the legs were just tired. Dolphin kick felt worse than flutter kick. Still, my times were pretty good. That's a fast set, but pretty painful.

    As expected, I have headaches from the nitroglycerin patches. Not so bad during the day when I took some excedrin, but they also kept me awake throughout the night. Hope this side effect wears off after awhile. My elbow didn't feel as bad from the cortisone injection as the doctor had warned.

    Off to the high school district meet. I expect to see some fast swimming!
    Categories
    Swim Workouts
  4. Thursday, Jan. 26

    by , January 26th, 2012 at 07:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins
    8 x 50 @ 1:00
    odds = free
    evens = kick
    50 EZ
    4 x 25 no breather free @ :40
    50 EZ

    Speed Sets:


    16 x 25 burst + cruise @ 1:00
    1-4 = dolphin kick on belly
    5-10 = back spin drill
    11-15 = fast hands breast
    16-20 = fast doggy paddle
    75 EZ

    6 x (25 AFAP + 75 EZ), no fins @ 3:00
    odds = backstroke shooter w/back start*, went 11 low/11 mid/11 high (bad start)
    evens = backstroke w/backstroke start, went 12 mid, 12 mid, 12 high (past 15 m. on last one)
    25 EZ
    1:00 extra rest

    * Did kind of rolling starts. Had toes over gutter to not slip on metal wall. So this may have made times slightly faster.

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    odds = free, went 10 low, 10 high, 10 low
    evens = flutter kick w/board, all 10 mids
    1:00 extra rets

    1 x 50 AFAP fly, 23 mid
    100 EZ

    Total: 3300

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

    I was going to go to yoga today, but got in to see my orthopedist. I figured I should probably go since I've had this elbow pain for about 2 and 1/2 months now. To Jimby's chagrin, I was not interested in traditional PT. That has been largely proven ineffective in treating lateral epiconditis anyway. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2505250/. It's not absolutely clear whether the pain is due to inflammation (tendonitis) or noninflammatory degredation (tendonosis), but it's most likely the latter. We decided on a combo treatment. I got a cortisone shot in the right elbow, which is much worse than the left one. That should at least be effective in the short term. And even if it's not inflammation, traumatizing the tendon with the injection can prompt a healing response. I'm also going to try nitroglycerin patches on the elbows (discussed in article too). They're supposed to increase nitric oxide and collagen synthesis, thereby healing the tendon. It's an off label use of the patches, but I am going to be the doc's guinea pig on this one. I have a follow up in 6 weeks, so we'll see ... My right elbow will likely be very sore for a couple days. May just be kicking tomorrow.

    Updated January 27th, 2012 at 09:31 AM by The Fortress

    Categories
    Swim Workouts
  5. Wed., Jan. 25

    by , January 25th, 2012 at 04:04 PM (The FAF AFAP Digest)
    RC and ankle exercises
    leg extensions, 110 x 4 x 8
    explosive leg press, 250 x 4 x 10
    good mornings, 65 x 3 x 12
    resisted side lunges w/belt, 55 x 4 x 15
    captains chair weighted high knee raises w/10 lb weight, 10 x 3 x 15 -- try that aztimm!
    lateral bunny hops over bench, 3 x 15
    knee tuck jumps, 2 x 10
    flutter kicks on bosu, 2 x 10
    russian twists on incline, 25 x 1 x 25

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

    Going to the gym is slightly depressing these days. I have to think about my elbows the entire time. My right one doesn't even like picking up a plate. I have half a mind to bag the gym entirely the rest of this season and just do yoga/core ... But it would be a better and clearer comparative "test" if I had not done any leg work in January.

    I had thought about doing a bike tabata, but was not feeling ferocious enough. You have to be mentally ready to do those correctly.

    Got an email from Speedo today saying that "due to demand" the FS3 suits will not begin shipping until Feb. 20. I just want mine before March as I really need a new suit.

    Updated January 25th, 2012 at 04:22 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  6. Tuesday, Jan. 24

    by , January 24th, 2012 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    5 x broken 100 back @ 2:30
    -- broken :10 @ 25
    -- smooth, trying to stay under and have clean breakouts
    50 EZ

    3 x broken 100 fly w/fins @ 2:30
    -- broken :10
    -- focus on breakouts
    -- didn't feel like I was holding good form, so stopped at 3
    50 EZ

    5 x 150 w/fins @ 2:45
    -- broken 100 free + 50 flutter kick w/board
    -- broken :5 @ 25
    -- 1 breath per 25
    50 EZ

    Total: 2950

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

    Immediately felt the cumulative fatigue from doing 3 hard workouts last W-F-M and other workouts. So opted for an easy recovery/hypoxic workout today. I think on Thursday I will opt for an easier speed work focusing on ultra short distances and skip 50s.

    I re-tweeked my right elbow doing mundane tasks and playing with Lil Fort last night. Can't seem to make any forward progress in healing.

    Interesting article on sprinting:
    http://coachsci.sdsu.edu/swim/bullets/ultra28.htm

    Interesting article on warm ups:
    http://sweatscience.com/the-ideal-warm-up-for-swimmers/

    Updated January 24th, 2012 at 06:25 PM by The Fortress

    Categories
    Swim Workouts
  7. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 06:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]


    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550


    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.

    ++++++++++++++++++++++++++++

    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 08:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Sunday, Jan. 22

    by , January 22nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    leg abductors, 130 x 3 x 8
    good mornings, 75 x 1 x 10, 85 x 2 x 10
    explosive leg press, 250 x 3 x 10
    leg extensions, 110 x 4 x 8
    resisted lunges, @ 45/55/60 pounds resistance, 3 x 20 front lunges, 10 left lunges, 10 right lunges*
    back extensions w/plate, 25 x 3 x 20
    long arm crunches, 2 x 50
    knee tuck jumps, 2 x 10
    captains chair straight leg raises, 5 x 25

    * Since I can't hold DBs, I did these by putting on a weight belt with a chain and hooking myself up to a cable machine.

    ++++++++++++++++++++++++++++

    I took yesterday off, as is typical. Today, I only got in drylands. I meant to go to yoga, but posting this week's High Intensity Training workouts took up more time than I thought. I plan on doing my first speed workout (which is a hard Jazzy workout -- apparently from when he did more yardage ) and bikram tomorrow.

    No upper body weights, as per chiro's suggestion. I plan to have a killer core this season instead. Aztimm and I have an informal competition on the hanging leg raises. We agreed that the captains chair leg raises are about 80% of the effort required for hanging leg raises. So with 5 x 25, I think I'm safely ahead in the competition.

    I am rather sleep deprived from getting up early for Lil Fort's swim meet this weekend. Sleep deprivation doesn't seem to agree with me anymore. No idea how I did it for so many years. Oh wait, I wasn't training as intensely and competing back then. And age is probably a significant factor.

    Updated January 22nd, 2012 at 06:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  9. Bungee Day, Friday, Jan. 20

    by , January 20th, 2012 at 04:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50:
    1-5 single arm fly @ 1:00
    free w/paddles @ :50
    kick w/paddles and fins @ :50
    50 EZ

    Speed/Lactate Production Work:

    3 x through w/bungee & fins:
    -- Swim to 15 meter mark, pulling on lane lines a bit to get there. Let go of lane line, swim a couple yards more. Then hold :10 free, rest :15, hold :15 free, rest :15, hold :30 flutter kick, rest :30. Pull on lane line a bit more until at flags. Then let go and zip back free with speed assist. Speed assisted bungee swims are straight up fun!

    3 x 40s w/bungee
    -- pull on lane line to flags and then speed assist back
    100 EZ

    5 x (broken hypoxic 100s @ 100 race pace intensity with specific 25 target + 100 EZ) @ 6:00

    #1 broken back shooters w/MF
    -- Originally planned on :10 rest per 25, hoping to stay at 9. Way too ambitious. Hypoxic work is easy on shortish rest if you're going easy speed. Not so easy if you're doing fast repeats at race pace. I also started out too fast. Went 9 low, 9, 10, 12. Had to surface on last one. Decided to revise rest interval @ 25 to :15 for the next 4 100s.

    #2 broken back shooter w/MF
    -- 9, 9, 9, 10
    -- still really hard

    #3 broken belly shooter w/MF
    -- target 10-11s
    -- 10, 10, 11, 11

    #4-5 broken free w/1 breath w/paddles & fins
    -- target 11-12s
    -- went 11, 11, 12, 12 & 11-12, 12, 12, 11

    1 x 50 AFAP breast, :28 mid
    100 EZ

    Total: 2900 + bungee holds


    ART, 35 minutes

    +++++++++++++++++++++++++++++

    I was worried my legs might be tired from yesterday's double of speed work + late night bikram. But I was pleasantly surprised to recover fairly well. The hypoxic element of the 5 x 100 made them very difficult. Really dying for more air on the last 25.

    So glad I had an ART appt today. He worked on m elbows and a minor twinge in my left shoulder. He said not to do any rehab exercises for my elbows, but rather to just let them rest outside the pool. The exercises would just add more volume to tax them. He also said no upper body weights whatsoever. At this point, I may be out 3 months from them (with the exception of some I should not have tried for a week or two). Oh well, I do feel at least like I'm training better in the pool than I was last fall.

    He also advised me to up my dosage of CoQ10, which has anti-inflammatory properties. http://www.ncbi.nlm.nih.gov/pubmed/19096114. I didn't know that. He also approved of my switch to a fish oil with a large amount of DHA. It was a bit hard on the digestion at first, but my body seems to have adjusted.

    And now I'm off to my last regular season Friday night HS swim meet!
    Categories
    Swim Workouts
  10. Jan. 18-19

    by , January 19th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC and ankle exercises
    explosive leg press, 270 x 3 x 10
    power squat, 250 x 4 x 8
    back extensions w/plate, 25 x 3 x 15
    HS single leg extension, 30 x 2 x 8 each leg
    rear delt fly, 85 1 x 12, 70 x 1 x 12
    triceps press, 25 x 1 x 20
    captains chair, 2 x 20
    knee tuck jumps, 2 x 10

    -- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
    -- Had to dash out early to pick the fam up at the airport.


    Wednesday Solo Swim:

    Warm up:

    600 various

    3 x 100 w/paddles @ 1:50
    25 scull, 25 caterpillar drill, 50 free

    8 x 25 shooters w/fins

    Speed Work:

    6 x 25 burst @ 1:00
    50 EZ

    VK, 2 x through dolphin kick:
    1 = :15 fast, no fins, holding kick board overhead, :45 rest
    2 = :15 fast in streamline, no fins, :45 rest
    3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
    4 = :15 fast in streamline, fins, stay at chest level, :45 rest
    50 EZ
    -- #2 was the hardest by far. #3 the easiest
    100 EZ

    7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
    1-3 fly, low to mid 23
    4-5 breast, mid 28
    6-7 dolphin kick w/board, 24 low
    100 EZ

    Total: 3000 + VK


    Bikram, 90 minutes:

    Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.


    +++++++++++++++++++++++++++++

    I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.

    I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.

    Updated January 20th, 2012 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x 25 burst w/fins + cruise @ 1:00
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes

    ++++++++++++++++++++++++++++

    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. http://www.sciencedaily.com/releases...1012185602.htm. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?
    http://well.blogs.nytimes.com/2011/0...-a-good-thing/

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  12. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300

    +++++++++++++++++++++++++++++

    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    http://www.swimmingscience.net/2012/...nutrition.html
    Categories
    Swim Workouts
  13. Sunday Double, Jan. 15

    by , January 15th, 2012 at 08:02 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    wide grip lat pulldowns, 60 x 3 x 20
    overhead squats, 45 x 2 x 10
    lower back machine, 120 x 3 x 15
    total ab machine, 120 x 1 x 15, 140 x 2 x 8
    leg extensions, 110 x 4 x 6
    box jumps, 20
    knee tuck jumps, 2 x 10
    captains chair leg raises, 3 x 20


    Power Vinyassa Yoga, 90 Minutes:

    I went to Down Dog in Bethesda with a friend today to check out their hot vinyassa flow class. http://downdogyoga.com/. They offer a week free, which was nice; I'll probably go again this week. Like bikram, it's 90 minutes and hot. But 95 degrees hot, not 105-110 degrees hot. Huge difference! I wasn't sure I'd like a flow class, but I did quite a bit. It's drastically different than bikram because you're almost constantly moving and the poses are different. But I still rocked crow pose! Maybe a mix of both is best to keep it interesting for me. I went right after the gym. I'm not sure that was the best idea as I felt like I was lunging my ass off for the first hour. It seemed like great core work. Pretty tired after that double. But it's all good.

    Hilarious moment. Last night I was at the movies with a friend (watching Tinker Tailor Soldier Spy). My friend ordered junior mints and was asked if he wanted them chilled or room temp. Really?
  14. Back Half Set, Jan. 13

    by , January 13th, 2012 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    10 x 25 shooters
    3 x 50 burst + cruise @ 1:15
    50 EZ

    Back Half Lactate Set:

    6 x broken 125s w/fins @ 5:00

    6 x through:
    50 @ :45 @ 80-85%
    50 @ :45 @ 90%
    25 @ 100 %
    125 EZ

    1 = breast, 32/31/14
    2 = breast, 29/30/14
    (whoops, thought I took it took easy on #1 and ended up out way too fast on the first 50 of #2.)
    3 = free, 26/25/11
    4 = fly, 27 high, 26, 11
    5 = 100 IM + 25 flutter kick w/board, 27 high, 28, 11
    6 = 100 IM + 25 flutter kick w/board, 27 low, 29, 12

    200 EZ

    Total: 3000

    ++++++++++++++++++++++++++++

    I wasn't sure I had a lactate set in me today, but I decided to give it a go after warm up. I was tired after yesterday's uncharacteristically hard speed workout with almost 1200 AFAP or hard efforts. And my calves were tight and crampy despite some foam rolling last night. But I survived and put in a good effort. I believe I've seen Jim Rude post this set. So happy that I have a monthly massage tomorrow! Hoping to watch some of the Grand Prix on line. But have a HS swim meet that will conflict.

    I just dropped Mr. Fort and Lil Fort at the airport for their annual ski trip. I foresee some sleep and lazing about. I may try out Down Dog this weekend too: http://downdogyoga.com/classes_schedule/

    Updated January 13th, 2012 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  15. Mixed Speed Play, Thursday, Jan. 12

    by , January 12th, 2012 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    6 x 25 shooters w/fins @ :35
    6 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
    50 EZ

    6 x 25: 15 m "floating" shooter @ 1:00-1:15
    -- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
    100 EZ

    6 x (25 "barge" kick w/fins + 50 EZ)
    -- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
    50 EZ

    6 x 25 free w/parachute & paddles @ 1:15
    50 EZ

    4 x 25 back shooter w/parachute & fins @ 1:25
    -- parachute broke on #5 . tried to tie it, but it wouldn't hold
    50 EZ

    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went low to mid 10s
    -- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
    50 EZ

    2 x (50 AFAP fly w/fins + 150 EZ)
    -- went 23 lows
    50 EZ

    Total: 3800

    ++++++++++++++++++++++++++++

    Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!

    Read a couple interesting USAS links by email:

    The Secret to a Good Kick, which has a video comparing flutter kicks:
    http://www.usaswimming.org/ViewNewsA...=4065&mid=8975.

    Best Barbell Exercise:
    http://www.usaswimming.org/ViewNewsA...=4071&mid=8712

    I also read this snippet about working on your SDK. So true!

    "We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
    Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.

    Sample Monofin Set:
    8 x 25 @ 1:30 all out kick for time"
    Categories
    Swim Workouts
  16. Wed., Jan. 11

    by , January 11th, 2012 at 05:16 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    power squat, 240 x 4 x 8 (+10)
    explosive leg press, 270 x 3 x 12
    leg abductors, 130 x 4 x 6
    triceps press, 20 x 3 x 25
    seated narrow grip row negatives, 80 x 1 x 10 -- NO
    russian twists w/plate on incline, 25 x 2 x 25
    power wheel roll outs, 2 x 25
    reverse scoops w/kettleball, 25 x 1 x 10 -- NO
    knee tuck jumps, 3 x 10
    sled push, 10*
    med ball slams, 3 x 10

    * Took a dolly from the gym down the racquetball court. Sat on it in backstroke turn position and pushed hard off the wall. Was very fun, but would have been better with a plate for resistance.


    Bikram, 90 minutes

    Very hot the last 10 minutes, was melting. Some instructors turn the heat down some the toward the end. Not today's. Skipped the locust pose b/c of elbows and did 2 x cobra pose instead.

    ++++++++++++++++++++++++++++

    I'm getting frustrated with my elbows. I'm going to try to get an appt with my ART doc to see if he can help more or if PT would speed the healing. It's my own fault I guess; I probably should have laid off all upper body exercises until the pain was gone. Although lat pulldowns don't seem to bother it too much ... it's holding DBs or kettle balls, pressing or lifting things off the ground that seem to re-aggravate them. I did buy an active wrap especially for elbows, and that seems to be a much better way to ice. And I did buy some Flameout to try.

    I also ordered stretch cordz for my ever growing equipment bag. I've gotten a couple tips for things to do with it. Can't wait to add it to a speed workout!

    Updated January 11th, 2012 at 06:57 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  17. Tuesday, Jan. 10

    by , January 10th, 2012 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950

    ++++++++++++++++++++++++++++


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 06:15 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

    +++++++++++++++++++++++++++++

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  19. Sunday, Jan. 8

    by , January 8th, 2012 at 07:03 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    power squats, 230 x 4 x 8
    triceps press, 25 x 3 x 25
    explosive leg press, 290 x 3 x 12
    wide(st) grip lat pulldown, 60 x 3 x 20
    box jumps, 2 x 20 (step down, no hop down)
    back extensions w/plate, 25 x 3 x 15
    yoga ball cable twist, 45 x 2 x 15 each side
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 20
    long arm crunches, 2 x 50

    Bike, 20 minutes

    -- just fat burning and to remove some lactic acid

    Stretching/Yoga, 35 minutes:

    -- used foam roller too


    ++++++++++++++++++++++++++++

    The 5 days since my last dryland session made it clear that my elbows are not ready for prime time yet. I just did some high rep triceps press, which I read were good for them, and dropped weight and did the widest grip lat pull down possible. I fear my upper body drylands will take a hit this season. I think I should probably lay off everything but what I did today for the next couple weeks. Perhaps lose fast paddle work as well. Kinda bummed. I had been hoping to shift my drylands into more explosive olympic style lifting. I feel no need to do cleans, but I like the idea of push press, jump shrugs, high pulls, snatch, etc.
  20. Sat., Jan. 7

    by , January 7th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    30 x 25 shooters w/MF @ :35
    -- perfect streamlines, work on DPK
    1-10 = back
    11-20 = belly
    21-30 = 360 twirling

    50 EZ

    2 x through:

    3 x 100 smooth free, no breathing in or out of turns @ 1:45
    2 x 100 kick @ 2:00
    1 x 100 IM drill @ 2:00
    1 x 100 smooth free, broken @ each 25 for :5, 1 breath each 25
    50 EZ

    50 EZ

    Total: 3350

    ++++++++++++++++++++++++++++

    I was pretty knackered after yesterday's lactate workout. I didn't even remotely feel like hitting the pool today, but reluctantly went and did my prescribed recovery/technique workout. Never left the EN1 zone. I didn't make it to the gym at the end of this week. I may go tomorrow, or take a day off. I'll see how I feel.

    Updated January 7th, 2012 at 09:43 PM by The Fortress

    Categories
    Swim Workouts