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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. Saturday, Feb. 19

    by , February 19th, 2011 at 11:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Main Sets:

    20 x 25 shooters
    10 on back, 10 on belly

    50 EZ

    20 x 25
    odds = easy speed fly
    evens = EZ

    50 EZ

    3 x w/fins:

    50 easy speed breast w/dolphin kick @ 1:00
    50 fast dolphin kick w/board @ 1:00 (went 26+s)
    50 EZ @ 1:15
    25 fast shooter + 25 EZ @ 1:00

    50 EZ

    5 x through, no fins:

    100 backstroke kick @ 1:45
    25 fast breast pull w/buoy + 25 EZ @ 1:15
    25 burst + 25 EZ

    200 EZ

    Total: 3850


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

    Commentary:

    After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.

    Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.
    Categories
    Swim Workouts
  2. Friday, Feb. 18

    by , February 18th, 2011 at 03:07 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    900-1000 various

    Main Sets:

    10 x 50 moderate @ 1:00

    10 x 25 @ whatever interval Speedo was doing
    8 burst
    2 fast shooters

    300 EZ

    Total: 2050

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

    Commentary:

    For a person of at least moderately sporadic intelligent, I had an off day yesterday. Trying to be efficient, I scheduled my somewhat anemic body for blood work (lots of vials) and PRP (more blood draws) on the same day. I made it worse by forgetting to take iron and having some wine last night. Result: woke up completely flattened with no energy. So, as Speedo notes in his blog, I was NOT ready for any timed efforts. I kind of slogged through this workout next to Mr. Flutter Kick and Jazz Cullen Jones. Hopefully, I can show up next week to give Pete some competition.

    The PRP is going reasonably well given the diagnosis (tenosynovitis + arthritis). After the second treatment, there was some noticeable improvement/less pain on the outer part of my big toe. So this time the doc really focused on the inner part. It always takes a few days to ramp up the swimming after PRP. I was doing one foot push offs today, so the 25s suited me just fine.

    I'm hoping I feel up to going to my team practice tomorrow to get in some basic aerobic work while my foot calms down.

    Still need to sign up for the Warrenton meet, but I can't decide what to swim. https://www.clubassistant.com/club/m...1481&smid=2767. I wish 100 fly were later in the morning.
    Categories
    Swim Workouts
  3. Wed., Feb. 16

    by , February 16th, 2011 at 04:53 PM (The FAF AFAP Digest)
    Pure recovery day --

    Gym:

    20 minutes ellipse, warm up pace

    20-25 minutes RC exercises

    broomstick twists and dislocations


    Swim/SCM/Solo:

    30 minute slow continuous swim

    10 minutes hottub

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

    Commentary:

    Felt flattened from the long day of drylands and the deep tissue. Decided to take a pure recovery day. These days are just ungodly boring, but they seem to be necessary for me to recover and they curb my natural impulse to overtrain. Tomorrow is an off day with appointments and errands and hopefully I'll be ready to kick Speedo's butt on Friday.

    Updated February 16th, 2011 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  4. Tuesday, Feb. 15

    by , February 15th, 2011 at 06:16 PM (The FAF AFAP Digest)
    Drylands:

    Med ball slams on racquetball court, 15-20 minutes
    -- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops
    -- I added a new one today: backward overhead throws.

    backward rotational slams:
    http://www.coreperformance.com/knowl...l-address.html (though I stand much further away from the wall and throw it a lot harder than shown here)
    overhead backwards throw:
    [nomedia="http://www.youtube.com/watch?v=QVvoAsXiGYQ"]YouTube - Overhead backwards med ball throw[/nomedia]


    broomstick twists
    overhead dislocations with broomstick & twisting dislocations:
    -- http://ericcressey.com/tag/broomstick-dislocations. A trainer showed me how to do the twisting variation.
    decline reverse crunches, 25
    long arm crunches, 50
    overhead squats w/45 lb bar, 15
    squat swings w/25 lb plate, 15
    tricep press negatives, 50 x 2 x 10
    bicep curl, 40 x 2 x 15
    HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise)
    standing broad jumps, 10
    extreme angle lunge step ups, 2 x 10 each leg

    RC Work, 15 minutes


    Bike, 20 minutes


    Massage, 60 minutes

    Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess.

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

    Commentary:

    Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator:

    http://www.washingtonpost.com/wp-dyn...021405973.html

    Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage.

    Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death.

    A take on the Ian Thorpe comeback:

    http://speedendurance.blogspot.com/2...nd-losers.html

    Updated February 15th, 2011 at 09:23 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  5. Monday, Feb. 14

    by , February 14th, 2011 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    5 x 150 free @ 2:30
    -- Concentrated on kicking on my back off the flip turns. Not sure if this is a good strategy for the 50 free as it takes a few tenths to make the 180 degree turn to the stomach. But this may work for the 100 free (which I might swim later this year!)

    10 x "25s" done in 12 foot depth as:
    dolphin kick to bottom of pool, squat jump off bottom dolphin kicking as fast and high as possible. 10 seconds rest at wall.

    4 x 50s w/fins, done as:
    10 second speed kick at the wall right into fast 25 fly w/1 breath + 25 EZ + 15 seconds rest

    50 EZ

    4 x 150 backstroke @ 2:30
    -- Concentrated on 6 beat kicking. I'm concerned I may be 4 beat kicking on my 100s backs, so am focusing on this.

    10 x "25s" same as above

    4 x 50 w/fins, done as:
    10 second speed kick at wall right into fast 25 backstroke shooter + 25 EZ + 15 seconds rest

    50 EZ

    3 x 150 russian breast drill w/fins @ 2:45
    -- Concentrating on EVF on pull.

    10 x "25s" same as above

    4 x 50s w/fins, done as:
    10 second speed kick at wall right into fast 25 shooter on belly + 25 EZ + 15 seconds rest

    100 EZ

    Total: 4050

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

    Commentary:

    I seem to be ever so gradually getting better. Felt really tired when I first got in the water so I tried to jazz up the workout with some fun sprinty type things interspersed with aerobic work. I really hope getting a cold now somehow correlates to being healthy in March when I have a couple meets.

    Though today should have been my rest day, it works better for my schedule for that to happen on Wednesday, so I'm going to hit the gym tomorrow. I also have a massage booked for tomorrow, which I think my legs will appreciate. Though I did make it through today's workout without cramping!
    Categories
    Swim Workouts
  6. Sunday, Feb. 13

    by , February 13th, 2011 at 10:36 PM (The FAF AFAP Digest)
    Blogging from my iPad during the Grammies.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Speed Work:

    5 x 50, done as:
    1st 25 = dolphin kick UW with board halfway down pool, jump squat off bottom and sprint kick to wall
    2nd 25 = easy

    5 x 50, done as:
    1st 25 = fast heads up free with dolphin kick*
    2nd 25 = easy

    5 x 50, done as:
    1st 25: fly @ 100 pace
    2nd 25: easy

    50 EZ

    10 x (25 fast w/fins + 50 easy)
    2 free, 2 breast, 2 back shooter, 2 fly shooter, 2 free
    -- Tried to do these AFAP, but they were probably more like 95% because I was being cautious of people in my lane on some of them.

    50 EZ

    * This drill is designed to build rhythm and work the core. Not sure it's the best drill for me because it may reemphasize my tendency to bounce when sprinting free.

    Aerobic Set:

    12 x 100, done as:
    4 x 100 back kick w/fins @ 1:30
    4 x 100 breast @ 2:00
    -- long streamlines and glides left me breathless. evil is hard.
    4 x 100 flutter kick w/ board & fins @ 1:30

    100 EZ

    Total: 3650

    Commentary:

    Slept in, as the malaise cold is still lingering. Legs were sore from drylands. Left for the pool around 4:00 hoping to avoid lifeguard classes and lessons. The pool was thankfully cooler than usual and I managed to have half a lane the whole time. I was kicked out of the deep end when a high school crew team arrived to do their water testing. Sure hope they're never in danger of drowning.

    It's been a fairly joyless week of working out. However, I'm glad that I could at least mostly train through this ailment (unlike last time in December). Still got in 5x swim (though one was very short), 2x bike/ellipse and 2x drylands. Only had one good stretching session though, and I can feel it.

    Updated February 13th, 2011 at 10:51 PM by The Fortress

    Categories
    Swim Workouts
  7. Saturday, Feb. 12

    by , February 12th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    long arm crunches, 50
    bicycles on bosu, 2 x 25
    russian twists on incline bench, 25 x 1 x 25
    step ups w/20 lb DBs, 40 x 2 x 15
    side step ups w/20 lb DBs, 40 x 2 x 15, one set each side (these take some hip strength)
    extreme angle isometric squat w/20 lb DB, 5:00
    elevated reverse plank isometric, 1:00
    HS low row, 100 x 2 x 10 (this bothered my shoulder more than other rows, probably won't do it again)
    skull crushers, 60 x 1 x 10
    abductor legs, 120 x 1 x 10, 130 x 1 x 10
    hip hinges, 25 x 1 x 10
    box jumps, 10

    RC work

    -- Had to skip the second set of some exercises b/c the gym was too crowded, my spots were taken and I wanted to do some cardio before heading out to Lil Fort's soccer game.


    Arc Trainer Eliptical, 30 minutes

    10 minutes stretching


    Commentary:

    I still have some nasty lingering cold type ailment, but it seems to be manageable with DayQuil and flonase. Really need to drag out the neti pot. I haven't been to yoga in awhile, but it does not sound appealing or seem advisable at the moment. Hoping to swim with my team tomorrow.

    I see a funny new smiley, so I'll use it to say I'm psyched my AA held up (thus far) in the prelim SCM results. Much prefer that to my 2nd place finishes -- though I'll happily take those too! I'm chuckling a little: I would have made TT in the 50 back in the men's 45-49 as well. lol

    Updated February 13th, 2011 at 03:22 PM by The Fortress

    Categories
    Ellipse Machine , Strength Training and Dryland Workouts
  8. Friday, Feb. 11

    by , February 11th, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    700 various

    10 x 25 10 kick twirling shooters w/fins

    Main Sets:

    10 x 50 backstroke kick shooters w/fins @ 1:00

    50 EZ

    4 x 50 fly @ 1:00
    50 scull
    4 x 50 back @ 1:00
    50 scull
    4 x 50 breast @ 1:00
    50 scull
    4 50 free @ 1:00

    50 EZ

    10 x 50 backstroke kick shooters w/fins @ 1:00

    100 EZ

    Total: 3100/1450 kicking

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

    Commentary:

    I woke up this morning feeling worse instead of better. I nonetheless decided to suck it up and go swim at GMU in case I succumbed completely over the weekend. Fortunately, I feel somewhat better after swimming. After yesterday's speed set and in light of the regression, I just did an aerobic/hypoxic workout. Still very glad I went!

    Should be a pretty easy weekend -- not too many sporting activities. Just Valentine's Day -- another of the many stupid contrived holidays. I would happily skip it, but Mr. Fort is more traditional.

    Hoping I can get to the gym tomorrow. My calves are really sore though. I'm slightly worried that their predominant muscle memory is cramping.

    Updated February 11th, 2011 at 05:08 PM by The Fortress

    Categories
    Swim Workouts
  9. Thursday, Feb. 11

    by , February 10th, 2011 at 04:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters

    4 x 25, burst 15 + cruise

    50 EZ

    Speed Set:

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00

    Did them all backstroke kick shooters. Went high 22-23 on all of them.

    100 EZ

    Total: 1950


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

    Commentary:

    Today, it was Mini Fort's turn to come home from school sick. However, that did give me a chance to sneak out for an hour while she watched Lil Fort. I felt awful in the water, not surprising since (except for 1500 easy) I hadn't been in the pool since Sunday and I'm still somewhat under the weather. I had planned to do one of Chris' sets from his blog entry this am, but I didn't feel up to sustained aerobic work. I opted instead for the only thing that feels natural when I feel horrible: backstroke kick. A few bursts of speed seemed easier than a harder workout. And I was pleased that my times weren't terribly slow.

    I took a closer look at and tried the Finis Foil Monofin during the warm up shooters today. Verdict: hate it. It's essentially two floppy fins welded together. I hate floppy fins, really don't see the point. I vastly prefer stiffer fins and the fiberglass Shooter fin. Lacking any real resistance, floppy fins don't seem to assist in honing a tight streamline, building leg/core strength, or working on speed. I held my regular fins up to the MF. The MF is the exact same width as two fins and it's only about 1 inch longer. Definitely not worth almost double the price of regular fins. I'm sending mine back (the medium was too large anyway) and possibly exchanging it for a Shooter since I still haven't found mine.

    May hop on the bike again later. Or not. Nope, won't.

    Updated February 10th, 2011 at 07:02 PM by The Fortress

    Categories
    Swim Workouts
  10. Wed., Feb. 9

    by , February 9th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Bike, 45 desultory minutes


    Stretching & RC Work, 45 minutes


    Commentary:

    I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr.

    And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it.

    I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums.

    Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!

    Updated February 9th, 2011 at 11:49 PM by The Fortress

    Categories
    Spinning
  11. Tuesday, Feb. 8

    by , February 8th, 2011 at 04:37 PM (The FAF AFAP Digest)
    Drylands:

    bicycles, 50
    long arm crunches, 2 x 25
    back extensions, 25 x 2 x 15
    standing single arm press on double cable machine, 35 x 2 x 10 each arm
    lower back machine, 120 x 2 x 15
    seated lat pulldown, 100 x 2 x 10
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    reverse scoops, 15

    RC work, 15 minutes


    Swim/SCM/Solo:

    30 minute easy swim
    around 1500 meters

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

    Commentary:

    This is my 5th day struggling with a cold and nausea. What I thought was food contamination last week seems like a bug. Took yesterday off (a rest day was due anyway), and had to drag myself to the gym today.

    Canadian Nationals:

    Information for Canadian Nationals is out:

    http://www.cmsc2011.ca/cmsc2011.pdf

    I don't think I'd stay for Monday. I'd probably opt for:

    Friday: 50 back, 100 fly
    Saturday: 50 fly, 100 free for 50 split (maybe the 200 back or 100 breast to keep my options open)
    Sunday: 50 breast, 100 back, and 100 IM

    Quite remarkable that the 50 back is first rather than last! It doesn't say on the meet info whether they will measure the pool and whether times will be submitted to USMS. I will email the meet director, though I know the PV TT guru, Mr. Roddin, can submit my times if the pool is measured.

    Recovery & Regneration:

    http://www.facebook.com/mastertheshi...22134447813895

    This reminds me I need to do more with the foam roller and stick.

    Foil MF:

    Got my foil MF. Even though I am definitely a size small according to the sizing chart, the medium I ordered doesn't seem that big. I have a wide foot, and I'm worried that a small might be too tight. I might just be between sizes on this product. Or I may try some fin socks with it. It does seem fairly floppy, so I'm not yet convinced it is much better than two fins.

    Updated February 8th, 2011 at 09:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Swim @ GMU, Sunday, Feb. 6

    by , February 6th, 2011 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    Assigned:

    500 swim
    400 kick
    300 pull
    200 drill
    100 scull

    Did:

    900 various

    8 x 25 shooters

    Freestyle Pace Set:

    Assigned:

    24 x 100 freestyle (swim or pull), done as:

    8 x 100 @ 1:35
    8 x 100 @ 1:30
    8 x 100 @ 1:25

    Did:

    Shared a lane with Barb, fellow backstroker. We decided to do backstroke with fins. She did all 24 100s; I did 16 before sprinter ADD kicked in.

    8 x 100 back w/fins @ 1:35
    -- Cruised 1:07-08s. Felt super smooth and glidey today.

    8 x 100 backstroke kick w/fins @ 1:30
    -- Cruised 1:06s

    50 EZ

    8 x 50 breast @ 1:00
    -- work on technique and streamlining

    50 EZ

    Speed Set:

    24 x 25 w/fins @ :30
    2 easy, 1 fast
    -- did all the fast ones fly, went 11s

    200 EZ

    Total: 4000

    Hottub, 20 minutes

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

    Commentary:

    I made it out of bed on time to get to my Sunday masters practice. Our beloved coach Cheryl is vacationing in Florida. So her hubby Peter (GMU coach) gave us the workout. I walked in and read it and told him he missed the memo that Sunday was stroke and sprint day. Instead, we had a long pace freestyle set, , which delighted the triathletes and open water swimmers. I mulled over what to do with said set during warm up, but ended up doing most of it figuring it was good for my 100 back and I wouldn't do it OMO. It actually felt fairly effortless (at the time, tired now).

    Heard in the hottub that the GMU pool will be closed June & possibly all of July so that the failing air handler system can be replaced. There are no masters practice in August under the new policy. So that about kills LC season for me. Too bad, as I can typically train with my team during the week much more in the summer. This development has caused me to revise my thinking about attending Auburn Nats. I'll be gone 2 weeks in June on vacation and won't have a LC pool to practice in before or after. Doesn't seem to make sense to travel for days to a national meet with no LC practice ... I may just stay and do our local Zones meet, which is typically at the end of August instead.

    Week totals:

    5x swim, 2x yoga, 2x drylands
    Forgot to take a rest day this week.

    Getting a damn cold ...

    Updated February 6th, 2011 at 10:26 PM by The Fortress

    Categories
    Swim Workouts
  13. Saturday, Feb. 5

    by , February 5th, 2011 at 08:09 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Ack, not my best class. I had my breakfast smoothie too close to class apparently, as I didn't feel so hot during class. I had to bolt for a water break about 2/3 of the way through, though the teacher tried to stop me. Problem is, I don't think life will end if I leave the room, so I always do if I feel I need to. It was also extra hot today; the female instructors always blast the heat more.

    Just got back from the HS Regional Champs finals. Two guys almost got into a fist fight right in front of me and Lil Fort (parents, not swimmers). What jerks! The one guy was so bad someone had to go get the police officer on duty. I hate to see such bad conduct at kids' meets.

    The best race of the night was the women's 100 fly. 1st and 2nd place were 55.56 and 55.58. Unfortunately, more bad conduct. The person finishing second (an AA heading to texas) jumped out of the pool, and didn't even congratulate the winner and went bawling to the warm down pool. I know she's not used to losing, but jeez! Take it to the locker room. Saw lots of AAA times tonight though.

    Done with my rants now.
    Categories
    Yoga
  14. Kinda Fast Friday, Feb. 4

    by , February 4th, 2011 at 09:30 PM (The FAF AFAP Digest)
    Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.

    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = free
    evens = backstroke kick

    4 x 50 @ whatevah
    15 burst dolphin kick + cruise

    50 EZ

    Speed Set:

    3 x through w/fins:

    1 x 25 AFAP
    1 x 25 EZ
    1 x 50 AFAP
    1 x 50 EZ
    1 x 75 @ 90%
    1 x 75 EZ
    4 x 50 backstroke kicks @ 1:00 recovery

    Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.

    1st round: backstroke kick
    25 = 10
    50 = 22
    75 = 39

    2nd round: fly
    25 = 11
    50 = 24
    75 = high 41-42

    3rd round: breast
    25 = 14
    50 = 30
    75 = horrible calf cramp, so went slowly after the 25

    Hypoxic Technique Set:

    4 x (5 x 25) shooters
    belly, left side, right side, back, twirling

    -- worked on streamling and DPK

    50 EZ

    Total: 3400/1650 kicking

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

    Commentary:

    I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.

    I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.

    Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.

    Updated February 4th, 2011 at 09:58 PM by The Fortress

    Categories
    Swim Workouts
  15. Thursday, Feb. 3

    by , February 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    Didn't have much time, so lifted for strength.

    cable twist w/yoga ball, 50 x 1 x 15, each side
    total ab machine, 130 x 2 x 15
    dead lift, 115 x 1 x 5, 135 x 2 x 5
    leg press, 390 x 2 x 10
    skull crushers, 50 x 2 x 10
    seated narrow grip row, 110 x 2 x 5
    extreme angle isometric squat w/12.5 DB, 5:00

    RC work, 10 minutes

    Ate a protein fusion bar and headed to the pool for an hour.


    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic Kick Mountain w/fins:
    (1800 yards)

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 250 @ 3:45
    1 x 300 @ 4:30
    1 x 250 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    Went up the mountain dolphin kick w/board and down the mountain backstroke kick (5 SDKs per length). I didn't get as much rest as I would have with the MF.

    50 EZ

    ATP-CP Speed Set:

    10 x 25 free @ 1:00
    15 burst + cruise

    100 EZ

    Tried to do one AFAP 50 but got a double calf cramp right away and stopped.

    100 EZ

    Total: 2950


    ART, 30 minutes

    Had my chiro work over my left shoulder, scapular area and calves. Opted for the blue KT this time.


    Commentary:

    Did a rare aerobic set today. Plan to do some speed work tomorrow.

    A friend alerted me to the fact that the Finis Foil Monofin is sized differently from Finis' other fins. I had reflexively ordered a medium, as that was what my shooter was and there was no sizing info for the Foil on their website. But, apparently, after discussions with Finis, I need a small, so will need to return the one that they mailed on Monday. (It sure took them a long time to mail it given that I ordered it quite awhile ago.) So I probably won't have it for another couple weeks at least.

    Small = 7.5-9
    Medium = 9-11

    Updated February 3rd, 2011 at 06:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Wed., Feb. 2

    by , February 2nd, 2011 at 09:28 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today. Had one of my fav instructors in a not too crowded class.

    Yoga for sports performance:

    http://www.ideafit.com/fitness-libra...ts-performance

    http://www.bikramyoga.com/News/Suppl...ryTraining.php

    Planning on gym + swim for tomorrow. I will not be doing another lactate set though!
    Categories
    Yoga
  17. LT Misery, Tuesday, Feb. 1

    by , February 1st, 2011 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various
    5 x 50 breast @ 1:00
    50 EZ
    5 x 50, done as 15 burst dolphin kick + cruise
    50 EZ

    Lactate Tolerance Set:

    10 x 50 backstroke kick w/fins @ 1:00
    hold best average

    Went: 24 low, 25, 25.5., 25.5, 25.5, 25.5, 26.0, 26.5, 26.0, 25.5

    500 EZ

    Total: 2400

    10 minutes hottub

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

    Commentary:

    This lactate tolerance set is from Maglischio's Swimming Faster. I hadn't done this set in over a year (Oct. 2009). Last time I did it, I held 27.5s, but I did that after a drylands workout. Today, I was obviously much faster. I guess my kicking has improved in the last year, or been aided by the addition of the nose clip. The first one felt easy and I was surprised at the time. Then the lactic acid promptly hit on #2. Thought I was going to hurl after the last one. This set -- any lactate set really -- is extremely hard to do solo. This one is especially hard for me because it combines speed + a hypoxic element because I'm underwater so much. At least this one is only 10 minutes of hell. Didn't feel like doing anything else afterward.

    Saw an interesting article in the WSJ -- "A Workout Ate My Marriage" --
    http://online.wsj.com/article/SB1000...share_facebook.

    I have to confess that Mr. Fort and I seem to see much less of each other on weekends than we used to since he went back to marathon training and century bike rides and I became a more serious swimmer. But at least we're both exercising and competing now so there's not the resentment that arises when only one spouse is exercising. When my kids were young and up early, I did used to get slightly ticked when he was gone running every single morning.

    And for parents of teenagers considering college in the future, check out: http://www.collegeconfidential.com/. I read some of threads last fall, and they scared the crap out of me!

    I may go to bikram yoga tonight. Haven't decided yet. Will edit my blog if I do.
    Categories
    Swim Workouts , Test Sets
  18. It's a Wrap for January, Jan. 31

    by , January 31st, 2011 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Just did a Rich A. slow mo recovery swim with fins:

    700 various

    10 x 100 @ 1:45
    odds = backstroke
    evens = backstroke kick

    8 x 50 @ 1:00
    odds = breast
    evens = free

    100 dolphin dive

    Total: 2200 meters

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

    Commentary:

    I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.


    Monthly FLOG Totals:

    Swimming, 20x
    31.68 miles/55,764 yards
    17,525 yards kicking (31%)
    4,525 yard race pace(8%)*

    Weights, 8x
    Cycling, 1x
    Yoga, 10x

    Total workouts = 39

    * I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

    This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

    One more month of hard training, and then I plan to taper in March.


    Upcoming Spring Meets/Tentative Events:

    Warrenton Meet SCY, 3/6
    (cruising in late for some speed work off the blocks)
    100 breast (50 split)
    100 IM

    Albatross Meet SCM, 3/19
    50 back
    100 back
    200 back (if needed)
    50 fly

    Colonies Zones SCY, 4/16
    100 free (50 split)
    100 back
    50 fly
    2 chick relays

    Canadian Nats SCM, 5/20-22
    possibility, still waiting for meet info
    Categories
    Swim Workouts , Planning
  19. Sunday Double, Jan. 30

    by , January 30th, 2011 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    Decided to do my most of my workout today in the very large room usually reserved for exercise classes. It was empty. I therefore eschewed the heavy weights (no machines in this room) and did a functional core & plyo based workout, which was quite fun.

    Broomstick twists, 25
    bicycles on bosu, 2 x 50
    long arm crunches, 2 x 50
    reverse crunch w/yoga ball, 2 x 25
    V ups with med ball, 2 x 15
    hip hinges w/10 lb DBs on Reebok core trainer, 10 each leg (much harder than on the floor)
    one arm pull ins with 15 lb DBs in straight arm plank position, keep body as still as possible, 2 x 25
    walking lunges w/15 lb DBs, 2 x 25

    suspended reverse plank isometric, 2 x 1:00 (one with hands in pull up grip and one with hands in chin up grip)
    extreme angle isometric squat, 5:00
    camel isometric, 1:00
    handstand isometric, 2 x 1:00

    overhead squats w/25 lb broomstick, 25
    squat jumps w/broomstick, 10
    alternating squat & squat jump w/broomstick, 20
    plow position + roll up to tuck squat jump, 2 x 10

    10 handstands
    10 walkovers

    med ball slams in racquetball court, 10:00 (floor slams, wall slams, twisting slams, start slams, single arm slams, etc.)

    RC Work, 10-15 minutes

    Ate an energy bar and headed to the pool ...


    Swim/SCM/Solo:

    Technique Day -- nothing but 25s

    Warm up:

    600 various

    Main Sets:

    8 x 25 russian breast drill with fins

    8 x 25 fly w/fins @ 100 pace @ 1:00

    8 x 25 backstroke hesitation drill

    8 x 25 free w/overkick

    8 x 25 chest press fly

    20 x 25 shooters w/MF

    -- Used the long competitor MF today. I think I have to retire this one. The blade is so long (over a foor) that it places too much stress on the injured part of my toe/foot. I compensated by working on DPS and kicking from the chest down. 9 kicks per length on back or belly; 10 kicks per length on side. Tried to do a couple of these fast, but immediately got cramps, so desisted. Still waiting impatiently for my Finis Foil MF.

    100 dolphin dive

    Total: 2200

    10 minutes hottub

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

    Commentary:

    I originally had intended to go to my team practice this am. But I didn't get home from the high school district champs until 11:00 pm, which meant I went to bed after 1:00 am. So I just got up too late. Decided to do some functional dryland training and technique work for a change. I suspect I'm going to be just as sore from this body weight workout as I usually am from heavier weights.

    Mini Fort did pretty well at her swim meet, advancing to Regionals next weekend. Fort Son did very well at the Mid-Atlantic erg championships, and qualified to compete in the CRASH Sprints in Boston on Feb. 20. http://www.crash-b.org/. Problem is he's over 18 and born after X date and so can't compete in the 18 & U junior division, where (as a high school kid) he really belongs. The Open division will have Olympians and Ivy rowers, who would squash him like a bug. Mr. Fort opted out of the half marathon race because of the snow on the course and instead did a 24 mile run with his training partner. They meant to go 20, but miscalculated the distance. Geez.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Friday, Jan. 28

    by , January 28th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters, no fins, work on DPS

    10 x 25 w/fins
    5 fly no breathers, 5 free no breathers w/overkick

    50 EZ

    Speed Work:

    4 x (50 @ 90%/100 race pace + 50 EZ) @ 3:00
    back kick = 25
    fly = 26.5
    breast = 31.5
    fly = 25.5

    -- usually my kick drives my fly, but today my arms also felt pretty strong with lots of easy speed.

    100 EZ

    6 x (25 AFAP + 50 EZ)
    2 free
    2 fly kick shooter
    2 fly w/fins
    -- dove off side for first 4

    100 EZ

    8 x 25, done as 15 AFAP burst + cruise
    4 backstroke from the blocks
    4 breast

    200 EZ

    Total: 2900

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

    Commentary:

    My shoulders and upper back were pretty sore from weights yesterday, but I feel like I got in a decent speed workout despite that. I'm much more tired after than before. No idea whatsoever how Ande does double fast Fridays. There's only so much true AFAP workout I can productively do in one practice.

    I plan on taking tomorrow off and going to my team practice on Sunday.
    Categories
    Swim Workouts