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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. Wed.-Thursday, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 4 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25

    5-10 minutes on foam roller


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  2. Wed.-Thursay, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 3 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  3. Wed., Feb. 8

    by , February 8th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    4 kick, 4 speedplay
    75 EZ

    1 x 50 AFAP back from the blocks, 29 low
    75 EZ
    -- deliberately did this early in the workout, glad I did

    I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.

    2 x (5 x 100 + X yards EZ):
    1 = 25 fast, 75 EZ @ 2:00
    2 = 35 fast, 65 EZ @ 2:00
    3 = 50 fast, 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00

    round 1 = free with paddles & fins
    -- 10 on 25, 24 flat on 50, 54 flat on 100
    -- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.

    round 2 = backstroke kick w/fins
    -- 9 on 25, 21 flat on 50, 52 high on 100
    -- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
    -- legs were just burning afterward

    Total: 3450

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

    I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.

    I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
    Categories
    Swim Workouts
  4. Tuesday, Feb. 7

    by , February 7th, 2012 at 05:41 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises
    30 minutes stretching/foam roller/yoga

    Swim/SCY/Solo:

    500 various
    8 x 50 fly drills
    4 x (5 x 25 shooters w/MF) @ :35
    back, belly, right side, left side, twirling 360s
    8 x 50 breast w/MF @ 1:10
    50 EZ
    10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
    50 EZ

    Total: 2400

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

    Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
    Categories
    Swim Workouts , Yoga
  5. Monday, Feb. 6

    by , February 6th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins
    5 x 50 free w/paddles @ :50
    4 x 25 free w/paddles no breath @ :40
    2 x 25 build kick w/board
    50 easy

    Speed Sets:

    8 x 25 burst @ 1:00
    -- 4 dolphin kick, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    8 x (25 AFAP swim + 75 EZ)
    -- 4 free w/fins, 10 lows
    -- 4 backstroke with start from blocks, 12 mid-high
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ)
    -- 4 shooters, 9 lows
    -- 2 dolphin kick w/board, 10 lows
    -- 2 flutter kick w/board, 10 mid, 10 high
    100 EZ

    1 x 50 breast w/fins AFAP
    -- 28 mid
    100 EZ

    Total: 3450

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

    I know mid D and D types will laugh, but I'm pretty zonked after that speed workout, which took a full 90 minutes. 500+ AFAP yards is a lot. I could feel it on the second set of 8 x 25s.

    I also feel like a bloody idiot because I can't figure out how to get my TENS/EMS unit to work. Haven't touched it in years. Directions are like greek. I may have to put Lil Fort on the job.

    Will force myself to do some rehab exercises and stretching later.
    Categories
    Swim Workouts
  6. Sunday, Feb. 5

    by , February 5th, 2012 at 08:53 PM (The FAF AFAP Digest)
    Drylands:

    I took yesterday off as usual. But I did do 40 minutes of RC, elbow and scapular exercises, with an emphasis on the scapular area. Fun ... NOT!

    Today I hit the gym and did:

    Another 30 minutes of RC, elbow, scapular exercises
    Total ab machine, 130 x 4 x 15
    Explosive leg press, 270 x 4 x 10
    Leg extensions, 120 x 4 x 6
    Resisted lunges, 60 x 2 x 15 left/right, 15 front
    Leg abductors, 130 x 3 x 8
    Captains chair, 2 x 25
    Altitude drops, 10
    Knee tuck jumps, 10
    Lateral bunny hops over bench, 20

    Bike, 15 minutes
    Stretching, 15-20 minutes

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

    Didn't swim this weekend, which is fine. The pools were mostly closed anyway for a USAS meet and HS Regionals. The latter was fun to watch with almost every event won in an AAA time at finals. Sophomore star Janet Hu went a 53.7 100 back and 49.5 100 free. Sick fast.

    The only disappointing part of the meet was that the free anchor of Teen Fort's medley relay loafed to save herself for the next event. I was shocked and really pissed off; I've not seen anything that flagrant at a champs meet where team points matter. Two other girls were also in the next event, one in an earlier heat, and they swam fast. Her mother apparently told her to loaf. Wtf. I was also ticked because Teen Fort took some time off rowing and gave up going to the Mid Atlantic Erg Sprints to be with her team and swim at this meet. Her good deed was rewarded in part with an outright selfish and ethically dubious act. At least the coaches were displeased and are going to take some action. Personally, I think they should pull the brat out of the event she loafed the relay for. But I doubt that will happen.

    Go Patriots!
    Categories
    Uncategorized
  7. Friday, Feb. 3

    by , February 3rd, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 25 shooters w/fins @ :30
    5 x 50 free w/paddles @ :50
    5 x 50 torque drill w/paddles @ 1:15
    50 EZ
    4 x 25 kick w/board
    odds = build
    evens = easy

    Speed Sets:

    10 x 25 burst dolphin kick to 15 m + cruise @ 1:00
    -- 5 back, 5 belly
    100 EZ

    10 x 25 burst speed play to 15 m + cruise @ 1:00
    -- 5 fast hands breast, 5 fast doggy paddle
    100 EZ

    3 x (broken 100s IMs AFAP w/fins + 200 EZ)
    -- broken at 50 & 75 for :15
    -- out in 23 on all of them, 23 high on 3rd one
    -- 48/48 high/49

    Total: 3000


    ART, 30 minutes

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

    So glad I had an ART appt today as my left shoulder/lats/scapular area is hurting. He worked it over good. My left side is naturally weaker and the tendons are very loose. Lifting keeps the muscles activated and strong, and helps hold the tendons in place. Without that, they cause me pain. More scapular/thoracic stabilizing for me. Groan. He told me to check out Gary Cook's exercises.

    It occurred to me that substituting kicking does not necessarily mean less shoulder related pain for me. I spend an enormous amount of time in a streamline position in the water. That seems to really stress the lats/rhomboid areas.

    I was looking at the PV meet schedule today. They've added a meet on March 3 in Warrenton. As much as I'd like to see Geek and the Greensboro pool, I'll skip the travel and swim at this meet. I think I may do all four 50s. Two weeks later is the Albatross meet where I'm tentatively planning to swim the 50 back/100 IM/50 free.

    Normally, I would be due for a recovery week next week. But without the upper body lifting, I'm not sure I need one. That tends to be the most fatiguing aspect of my training.
    Categories
    Swim Workouts , ART
  8. Thursday, Feb. 2

    by , February 2nd, 2012 at 03:45 PM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/elbow/scapular exercises
    good mornings, 75 x 3 x 8
    explosive leg press, 270 x 3-4 x 12
    extreme angle step ups, 20 x 1 x 20
    leg extensions, 120 x 4 x 7
    total ab machine, 120 x 1 x 15, 130 x 2 x 15

    power wheel roll outs, 25
    power wheel pike ups, 2 x 15 (I've only done 10 in the past, so this was a big improvement)
    long arm crunches, 2 x 50
    captains chair leg raises, 2 x 25
    knee tuck jumps, 10
    standing broad jumps, 10 (jarred ankle a bit)


    Swim/SCY/Solo:

    1500 EZ, recovery swim


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

    I was pretty bushed after yesterday's workouts. I think the stretch cordz are deceptively hard.

    Not getting headaches anymore from the nitroglycerin patches. I'm not prone to headaches at all, but I still feel very lucky as I know some people who always had headaches. The elbows are feeling a bit better, but I'm still not going to touch an upper body weight until after my next doc appt in March. I wish I hadn't touched on in January!

    Off to HS Regionals soon!
  9. Wed., Feb. 1

    by , February 1st, 2012 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :30
    4 x 25 free, no breath, @ :35
    4 x 25 build free w/paddles, no breath @ :45
    50 EZ

    Speed Sets:

    Did a modified part of Workout #1 from the HIT forum:

    1 x 50 smooth DPS free @ 1:00
    2 x 25 build kick @ :45
    4 x 25 build free @ :45
    2 x 25 burst kick + cruise @ :45
    4 x 25 burst free + cruise @ 1:00
    50 EZ

    1 x 50 smooth DPS free @ 1:00
    2 x 25 1 fast kick/1 EZ w/fins @ 1:00
    4 x 25 alternate fast stroke/EZ w/fins @ 1:00
    4 x 25 alternate AFAP kick/EZ w/fins @ 1:00
    -- back shooters, 8-9 flat
    4 x 25 alternate AFAP stroke/EZ w/fins @ 1:00
    -- breast, 13s
    100 EZ

    The switched to:

    5 x through
    50 free w/paddles & fins, 90% @ 1:00
    50 EZ @ 1:30
    -- 24 mid, 24 mid, 24 mid, 23 high, 23 high
    -- kicked more on the last 2
    25 EZ

    Got out stretch cordz

    1 x 45 -- free w/paddles, resisted swim down to about 23 yards, lose paddles, then speed assisted free back to wall

    1 x 45 -- resisted breast swim to about 23 yards, hold :30, rest, assisted free back to wall

    1 x 45 -- resisted flutter kick to about 23 yard, hold :30, rest, assisted free back to wall

    1 x 50 -- resisted dolphin kick to 24-25, hold for :30, rest, assisted streamline back to wall

    75 EZ

    Total: 2825


    Bikram, 90 minutes:

    Balance not so great today. I only had about 25 minutes rest between the swim and yoga. When I'm focusing so much on an immediately preceding sprint workout, I find it somewhat difficult to focus in yoga. Instructor became somewhat unglued when I said no I'm not doing half locust. I'm not letting a yoga instructor give me medical advice wrt my elbows. And I am impervious to the doctrinaire/herd mentality of bikram.


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

    My kids were out of school again yesterday, so I didn't do a formal workout. But I did have a lovely 3-4 mile walk with Lil Fort on a beautiful day and later did my RC and elbow exercises.

    I am still feeling some left side breakdown. It's like a catch 22 -- I can't lift to let my elbows heal. But not lifting causes my left shoulder/back area to whack out. I have an appt with my chiro on Friday, so will ask about this. I guess I may have to do ART more frequently for awhile.

    It also occurred to me that I may have to taper differently this year. Upper body lifting is extremely fatiguing for me, moreso than lower body lifting. Without it, I've been sprinting more and faster in practice, which is good I guess. But I may need a shorter taper ...
    Categories
    Swim Workouts , Yoga
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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