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  1. Back Half Set, Jan. 13

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

    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:

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

    Swim Workouts
  2. Mixed Speed Play, Thursday, Jan. 12

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

    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:

    Best Barbell Exercise:

    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"
    Swim Workouts
  3. Wed., Jan. 11

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

    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

    Strength Training and Dryland Workouts , Yoga
  4. Tuesday, Jan. 10

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

    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

    Swim Workouts
  5. Monday, Jan. 9

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

    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.
    Swim Workouts
  6. Sunday, Jan. 8

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

    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.
  7. Sat., Jan. 7

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

    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

    Swim Workouts
  8. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame=""]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200


    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
    Swim Workouts
  9. Power Kicks, Thursday, Jan. 5

    by , January 5th, 2012 at 05:47 PM (The FAF AFAP Digest)

    Warm up &Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ 1:00

    8 x 25 back shooters w/fins @ :40

    8 x 25 back shooters, no fins @ :45-50

    100 EZ

    Power/Speed work:

    18 x 25 back kick w/med ball, done as:

    6 x 25 holding med ball overhead with one arm while other arm is at side, 3 left arm, 3 right arm, no fins @ 1:00
    6 x 25 holding med ball overhead with two arms, fins* @ :45
    6 x 25 holding med ball in front while flutter kicking w/fins* @ :45

    * Both of these engage the core and really use the shins/calves. I could practically feel my ankles flopping.

    100 EZ

    6 x 50 double torque drill w/paddles @ 1:15
    (give legs a rest, but still work on power)

    50 EZ

    8 x (25 AFAP back shooter w/fins + 75 EZ) @ 3:00
    - went mid-9s on almost all of them

    50 EZ

    Total: 3250


    Really wanted to work on backstroke kick (which includes SDKs) today. The med ball swims were not easy. And I hadn't done any straight up sprint dolphin kick sets lately, so was happy I went as fast as I did on the 25s. Got some strange looks from other swimmers with the med ball. I really need to start using my dorkel. It would have been useful on the last 6 med ball kicks and on torque drills.

    My elbows were improving for awhile, but the improvement seems to have halted. I suspect this coincides with re-commencing drylands.

    Went directly to my eye doctor for a check up afterward and got yelled at for dry eyes. I had been slamming antihistamines during that nasty cold. Perhaps a mistake to go to an eye doc right after swimming too.

    I was chatting with a running buddy the other day. He Was saying that the workouts of elite runners are all available on line or posted on YouTube. I find this, regrettably,largely not to be true with elite swimmers. I feel like we only get a snippet here or there.

    Updated January 5th, 2012 at 08:04 PM by The Fortress

    Swim Workouts
  10. Wed., Jan. 4

    by , January 4th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Bikram yoga, 90 minutes

    Due to travel, taper, injuries, I haven't been to bikram since Nov. 4 -- along two month hiatus. Of course, I have been stretching regularly since then. Flexibility -- very good. Heat tolerance -- much better than expected. Balance -- meh. I tried to be cautious of my ankle. It seemed pretty crowded for a 2:00 pm weekday class.

    Bike, 30 minutes


    I'd like to do a speed and lactate workout the next 2 days. Not sure which order I'm going to do them in.

    In other news:

    1. Fort Son swears by AMP, amplified muscle igniter pre-workout. Looks like a lot of caffeine to me.

    2. Lil Fort and her classmates petitioned her school to use yoga balls instead of chairs at their desks. So now most of the class is bouncing/sitting on yoga balls with little feet. Kids ...

    3. Mr. Fort bought me this shirt for xmas: I'm wondering if I can wear it to the gym without looking like a complete jerk.

    4. Mr. Fort is considering competing in the duathlon nationals, which are in this area, in June.

    5. I also got the Paleo Diet for Athletes for xmas, which I will be interested to read.

    6. New article on diet in WSJ says that calorie counters are right. Weight gain from excess calories is the same regardless of the composition of the diet in terms of protein, fat and carbs.

    Updated January 4th, 2012 at 07:21 PM by The Fortress

    Spinning , Yoga
  11. Tuesday, Jan. 3

    by , January 3rd, 2012 at 04:32 PM (The FAF AFAP Digest)

    RC and ankle exercises
    HS hi row, 140 x 1 x 8, 150 x 3 x 8
    leg extension, 100 x 4 x 8
    deadlift, 135 x 3 x 8
    push press, 60 x 3 x 10
    explosive leg press, 290 x 3 x 12
    rear felt fly, 85 x 2 x 8, 100 x 1 x 6
    med ball slamming, 5:00
    extreme angle isometric squat, 3:00


    Warm up & Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    10 x 25 breast dolphin with wiffle ball under neck
    50 EZ

    5 x 100 backstroke kick w/fins @ 2:00
    -- by 25s: 6 SDK, 8 SDK, 8 SDK, shooter @ 100 pace
    -- around 1:00 on all of them
    -- did not increase from 8 to 10 on 3rd 25 because that would be an entire length with an easy speed fin kick

    100 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00

    1 = fly, 23 mid
    2 = flutter kick w/board, high 23-24 flat
    3 = 25 dolphin kick w/board, :5 break at 25, and 25 back shooter, high 20-21 flat

    repeated order on second round:

    4= 24 flat
    5 = high 24-25 flat
    6 = 21 mid

    50 EZ

    Total: 3150


    Random thoughts:

    1. The deadlift didn't bother my elbows. But I was still cautious and started at a low weight. I think I will deadlift just 1x week since it's such a taxing exercise and very methodically increase weight to let the joints adjust.

    2. I tried the push press for the first time in a long while. I love this explosive exercise. But the thing that seems to bother my elbows most is cleaning a weight from the floor, which you have to do to start this exercise. So I may not increase weight until the elbows are fully healed.

    3. From now on, I will only do explosive leg press rather than working on increasing max weight. The power aspect seems more valuable.

    4. I was tired the back half of that sprint set. Hence, the times falling off somewhat the second round. I lost some sprint conditioning in December with the taper and post taper workouts. I'm sure I'll bounce back in a couple weeks.

    5. I may finally go to bikram tomorrow. I've been waiting until the cold improves b/c breathing is essential for bikram.

    6. I need to do some more hypoxic backstroke work after ignoring it all fall.

    7. Gonna be tired after today. Need to look for my compression tights.

    8. I ended the year with 331 miles. Not bad considering I had three long tapers, a major vacation and some missed training due to illness. Of course, much of those miles are recovery and drill work.

    9. I had a recovery drink and energy bar after weights while driving to the pool. Not sure I ate enough breakfast or lunch because I got hungry while swimming.

    Updated January 3rd, 2012 at 05:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. And there was joy in FortVille, Monday, Jan. 2

    by , January 2nd, 2012 at 05:32 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    (300 swim, 300 kick)

    MF Work:

    20 x 25 shooters w/MF @ :35
    5 x belly, right side, left side, back

    8 x 50 breast w/MF, no pullouts @ 1:05

    8 x 50 fly drill w/MF @ 1:00

    50 EZ

    Aerobic Sprint Hybrid Set:

    30 x 50 @ 1:00 w/fins
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    100 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    23 high-24 flat

    200 EZ

    Total: 3800

    Core Work @ Gym:

    RC and ankle exercises
    flutter kicks on bosu, 100
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 20
    back extensions w/plate, 25 x 2 x 15

    Stretching, 20 minutes


    Our kitty is found! We used a thermal sensing device and drywall saw to spring her. She was trapped between two beams behind a slanted ceiling wall. What a relief that was. I had read numerous horror stories on the internet about cats trapped behind walls for many days. Now we just have an expensive repair job. The only downer of the day was sending Fort Son back to college. But at least I didn't have a meltdown like I did in September.

    Finally felt up to doing a bit of speed work today. I decided to ease into it with a hybrid set that I've done before and really like. Definitely felt a little rusty. Hoping I can now ramp up the speed and lactate work.

    The pool and gym were full of resolutionists today. Not even cute outfits! I saw a few men in button down shirts and khaki shorts. Hope they clear out without hurting themselves in the next few weeks. I really disliked doing my drylands after swimming. I had no choice today as I had to swim before the HS teams came in. But I felt weak at the gym. Glad I didn't have weights planned!

    I posted my first workouts on the High Intensity Training thread. I may try to do my Wednesday workout later this week.

    Updated January 2nd, 2012 at 05:57 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Dec. 31

    by , January 1st, 2012 at 10:53 AM (The FAF AFAP Digest)

    RC and ankle exercises
    leb abductor, 130 x 3 x 8
    wide grip lat pull down, 100 x 3 x 8
    overhead squats, 45 x 3 x 15
    skull crushers, 50 x 3 x 12
    single arm overhead DB shoulder press, 25 x 2 x 8 each arm (this seemed to bother my right elbow, maybe I can't do any pressing yet)
    explosive leg press, 270 x 3 x 10
    fast reverse scoop w/35 lb kettleball, 35 x 3 x 15
    long arm crunches, 2 x 50
    power wheel roll outs, 2 x 20

    Bike, 45 minutes


    Still keeping weights pretty light as I missed another week of drylands. My elbows actually felt better after drylands than before. The only problem was that I turned my ankle walking out the door. What a klutz! This may set me back another couple weeks.

    Had a lovely New Years Eve. Just went to a movie with Lil Fort and had some champagne with Mr. Fort. But New Years Day has been bloody grim so far. We were supposed to go to a 5K race and brunch with friends. Instead, our kitty went missing. At first we thought she was on the roof, but now we've heard her behind some drywall in the third floor ceiling. A friend is coming over with his dryland saw. We're hoping we can find her and coax her out ...

    Updated January 1st, 2012 at 12:16 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. Friday, Dec. 30

    by , December 30th, 2011 at 05:38 PM (The FAF AFAP Digest)

    600 various

    8 x 50 fly drills @ 1:00

    40 x 25
    1-10: backstroke kick, no fins, @ :30
    11-20: breast, long pullouts @ :30
    21-30: back shooter w/fins @ :30*
    31-40: human drill @ :35

    * Couldn't do these yesterday because of my sinuses. Doable today.

    3 x 200 w/paddles & fins @ 3:15
    50 front scull + 50 flutter kick + 50 dolphin kick on back + 50 free

    20 x 50 w/fins @ :50
    2 flutter kick w/board, 2 free working on DPS

    8 x 50 fly drills @ 1:00

    50 EZ

    Total: 4050


    Still just cruising and working on technique while I get over this nasty cold. I was hoping that the 5 days off would help my various injuries. The ankle feels better, but the elbows not so much. Tendonitis is a persistent pernicious thing ... Was hoping to go to my team's Swim in the New Year practice, but I'm not sure I'm quite up to it yet.

    Off to dinner with family and friends! Can't believe 2011 is almost over.

    Updated December 30th, 2011 at 05:47 PM by The Fortress

    Swim Workouts
  15. Thursday, Dec. 29

    by , December 29th, 2011 at 06:27 PM (The FAF AFAP Digest)

    600 various

    4 x through:

    200 kick w/fins @ 3:00
    2 x 100 free w/paddles @ 1:30
    4 x 50 stroke drill/IM order @ 1:00

    50 EZ

    Total: 3050


    Unlike Patrick, I have not been experiencing holiday bliss in lieu of swimming. In fact, I've been wondering if the Fort Fam was on the naughty list. Teen Fort just recovered from a nasty bout of flu. On Xmas day, Mr. Fort had a 24 hour bug and my sniffles turned into a massive head cold. Two days later, Lil Fort got the 24 hour bug (why does it always come at 3:00 am?!) So I was H2O free for 5 days and watched endless episodes of Breaking Bad. I just did a cruiser workout today, as I'm still recovering. I wish I knew why I have such a crap immune system! I'm trying not to fret unduly about it, though, as I feel like I largely had a fantastic year of racing.

    Year in Review:

    I didn't swim as many meets this year, only 6 -- the least in my masters career. I scratched a couple meets due to injury or illness. Thoughts and lessons learned:

    -- Advise Mr. Fort how little I ended up competing this year so that I am, ipso facto, entitled to more meets!

    March, Warrenton SCY meet:
    -- Rested a few days and cranked out 3 very good SCY times, two just off PRs.

    March, Albatross SCM meet:
    -- The best 3 hours of swimming in my life. Afternoon meets clearly agree with me!

    April, SCY Zones (1 day):
    -- Didn't rest for this meet. Should have, as my times were meh. This year, I will rest some for Zones and just keep resting for SCY Nationals.

    August, LCM Nats (3 day)
    -- Having no meets between April & August is really not ideal.
    -- Taking a 2 week vacation in June is not conducive to fast swimming in early August.
    -- Unlike some, I need to train long course to race long course. Hopefully, I can squeeze some in next summer.
    -- This was a subpar meet for me except for the 50 back.

    October, Sprint Classic SCY
    -- Swam a fast 50 back and some fast 25s coming off a sickness taper.

    December, NE SCM Champs (2 day)
    -- A great meet for me in all 5 events.
    -- High intensity training clearly came through for me as I had no aerobic base whatsoever after events of the summer and fall.

    Best swim of the year:
    50 back SCM, 30.58

    Worst swim of the year:
    100 fly LCM
    -- retiring from this event

    Schedule for 2012:

    So far on the radar:

    March 3: Frank Clark Masters Open @ Greensboro NC

    March 17: Albatross Open @ Bethesda MD

    April 14-15: Colonies Zones @ GMU

    April 27-29: SCY Nationals @ Greensboro

    -- I'd ideally like to do something in Feb., but not sure what works.

    Updated December 29th, 2011 at 09:25 PM by The Fortress

    Swim Workouts
  16. Friday, Dec. 23

    by , December 23rd, 2011 at 03:50 PM (The FAF AFAP Digest)

    RC exercises
    rear delt fly, 85 x 3 x 12
    power squat, 210 x 3 x 12
    wide grip lat pulldown, 100 x 3 x 8
    leg abductors, 130 x 3 x 8
    seated narrow grip row, 100 x 3 x 12
    leg extension, 90 x 3 x 8

    Ellipse Machine, 30 minutes


    After almost 2 weeks of farting around in the pool, I may be ready for a short sprint workout tomorrow.

    I have been eating perfectly lately, lots of fruit and veggies and lean protein. But then I suddenly have no will power between 10-12 pm and fall off the wagon.

    And not that it matters even a bit, but I did make my very aggressive 325 miles GTD goal for the year.
  17. Thursday, Dec. 22

    by , December 22nd, 2011 at 10:14 PM (The FAF AFAP Digest)

    RC and ankle exercises, 15 minutes

    Bike, 40 minutes

    Stretching, 25 minutes

    Swim/SCY @ Mason:

    Warm up & Transition:

    400 swim
    400 kick
    400 pull

    -- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.

    4 x 100 build any stroke @ 1:40
    -- I swam smooth 100 IMs

    16 x 25 @ :40
    3 shooters, 1 EZ

    Main Set:

    12 x 150
    3 x 150 various free drills
    3 x 150 free
    3 x 150 various stroke drills
    3 x 150 stroke

    -- No. Instead, I did:
    3 x 150 flutter kick w/board & fins @ 2:45
    3 x 150 backstroke kick w/fins @ 2:30
    3 x 150 flutter kick w/fins @ 2:30
    3 x 150 IM (fly/back/breast) @ 3:00
    -- I snuck in a couple easy 50s between set 2 and 3.

    100 EZ

    Total: 3700


    The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.

    I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.

    Rich Abrahams posted the attached pic on my FB wall. That girl has legs!

    Updated December 22nd, 2011 at 10:30 PM by The Fortress

    Swim Workouts , Spinning
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  18. Wed., Dec. 21

    by , December 21st, 2011 at 04:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    8 x 50 fly drills

    Main Sets:

    20 x 50 kick w/MF @ 1:00
    odds = double shooter
    evens = dolphin kick w/board
    50 EZ

    Stole Chris' set from this am (or some of it, used fins):

    3 x 50 single arm fly @ 1:00
    2 x 100 free @ 1:30
    3 x 50 back @ 1:00
    2 x 100 free @ 1:25
    3 x 50 breast @ 1:00
    2 x 100 free @ 1:20
    3 x 50 flutter kick w/board @ 1:00
    2 x 100 free @ 1:15
    3 x 50 back @ 1:00
    -- worked the 100s, cruised the 50s
    -- HS kids came in at this point. They are not normally there on Wednesdays, so I was puzzled. This prevented me from getting in a quasi "hard aerobic" workout -- for me.

    100 EZ

    Total: 3700


    I was somewhat tired in the pool from the last 3 days of cycling and drylands. I plan to swim with my team tomorrow night for a nice change of pace.

    I am done shopping!
    Swim Workouts
  19. Tuesday, Dec. 20

    by , December 20th, 2011 at 06:04 PM (The FAF AFAP Digest)

    RC and ankle exercises
    leg extensions, 70 x 4 x 12
    seated row negatives, 80 x 3 x 12
    wide grip lat pulldown, 90 x 4 x 8
    -- Jazz was right; this didn't bother my elbows at all
    leg abductor, 120 x 3 x 15
    lower back machine, 130 x 15

    flutter kicks on bosu with ankle weights, 3 x 100
    long arm crushes, 3 x 50
    captains chair leg raises, 3 x 20
    power wheel roll outs, 3 x 20

    Bike, 30 minutes

    Stretching/Yoga, 30 minutes


    Still treading lightly at the gym. My elbows are slowly but surely improving.

    Swimming science roundup, including blurbs on VASA training, breaststroke tips, energy drinks, etc.

    Updated December 20th, 2011 at 06:10 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  20. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 05:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.


    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050


    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 06:45 PM by The Fortress

    Swim Workouts , Spinning