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

  1. Tuesday, Feb. 28

    by , February 28th, 2012 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (5 x 50 drills) @ :10 RI except more on breast
    5 fly, 5 back, 5 breast
    50 EZ

    8 x 25 back shooters w/fins
    8 x 25 burst + cruise @ 1:00
    4 dolphin, 4 speed drills
    50 EZ

    8 x 25 belly shooters w/fins
    8 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    Total: 2350

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

    Definitely sick. The vitamin C laced key lime pie I gorged on while at The Couch last night didn't do the trick. My lovely friends on FB recommended Vitamin C mega doses, zinc, micellized A, echinacea and Cold Snap. I may take the day off tomorrow if I'm feeling worse. Lil Fort is getting the crud too.

    I received the Arena X-Glide suit I ordered in the mail today. But they sent me the open back instead of the closed back. Losing big points on customer service ... The legs are shorter than the LZR Elite, which I don't like. And the fabric is not as stretchy. I used the sizing chart to order, but it looks possibly slightly big on top. I don't have the energy right now to try it on at the moment.

    Event order for Albatross Meet. What to swim?!

    I could do:
    100 fly/100 IM/50 free
    or 50 back/100 IM/50 free
    or 100 fly/50 breast/100 IM
    or 100 fly/50 breast/50 fly

    I just want to do something different than last year when I swam 50 back/100 back/50 fly.


    EVENT SCHEDULE
    Warm-ups start at 2:00 PM
    Meet Session starts at 3:00 PM
    # Gender Event
    1 Mixed 100 M Fly
    2 Mixed 100 M Free
    3 Mixed 200 M Breast
    4 Female 50 M Back
    5 Male 50 M Back
    6 Mixed 200 M IM
    7 Female 50 M Breast
    8 Male 50 M Breast
    9 Mixed 200 M Free
    10 Mixed 100 M Back
    11 Mixed 200 M Fly
    Couples 100 M Relay
    12 Mixed 100 M IM
    13 Mixed 200 M Back
    14 Female 50 M Fly
    15 Male 50 M Fly
    16 Mixed 100 M Breast
    17 Female 50 M Free
    18 Male 50 M Free

    Updated February 28th, 2012 at 09:18 PM by The Fortress

    Categories
    Swim Workouts
  2. Monday, Feb. 27

    by , February 27th, 2012 at 03:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

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

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  3. Monday, Feb. 27

    by , February 27th, 2012 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    24 x 25
    odds = easy speed @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3100

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

    Felt a little draggy at first after the weekend off. But better as I went along. Going to cut the amount of fast swimming quite a bit during this recovery week. Still think I might be coming down with something. Really hope not!
    Categories
    Swim Workouts
  4. Sunday, Feb. 26

    by , February 26th, 2012 at 05:49 PM (The FAF AFAP Digest)
    Rehab exercises, 40 minutes

    Stretching/Foam Roller, 40 minutes

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

    After feeling pretty rough last Friday, I resolved to take the weekend off. The lack of a recovery week since Dec., combined with a lot of HIT workouts, probably caused some accumulated fatigue. I was also worried I might be coming down with a cold, but after marathon sleep last night, feel better.

    I did sign myself up for the Warrenton meet next Sunday.

    And I'm very proud of my Lil Fort who took a minute off her PR and ran a 21:40 5K today. She seems like a natural runner.

    Fort Son's coach told him to take 7-10 days off rowing/lifting to try to speed his mono recovery. He's hoping to feel better by his training trip over spring break.
    Categories
    Uncategorized
  5. Friday, Feb. 24

    by , February 24th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    45 minutes slow, mostly continuous swim.

    ART, 30 min


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

    Woke up feeling tuckered out despite a good night's sleep, so no lactate workout for me today. It was probably unrealistic anyway, as I've done 3 hard speed workouts this week.

    I'm feeling a little panicky about my left shoulder. It's been bothering me for weeks now, despite faithfully doing my RC and scapular exercises. (Did another round just last night). Worried that I'm on the verge of tendonitis. ART doc says probably not yet, but that I have inflammation in the subscapularis, teres and lower infraspinatus area. I have a very tight supraspinatus as well. I wonder if not going to yoga is a culprit there? The ART session was one of the more painful I've had lately. He says I'll be sore for a couple days. I need more Aleve!

    I did make a precautionary appt with my pain doc for March 8.

    I'm still blaming my elbows for causing this problem. However, I wonder if the failure to take a recovery week may have contributed some? I am going to be resting some between now and Match 17, so perhaps that will help.

    Updated February 24th, 2012 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , ART
  6. Thursday, Feb. 23

    by , February 23rd, 2012 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    12 x 25 burst + cruise @ 1:00
    8 speed drills, 4 dolphin
    50 EZ

    6 x 50 "accelerations" w/fins @ 1:15
    odds = 25 kick down to bottom of pool w/kickboard, jump off bottom, sprint flutter kick to wall from dead start + 25 EZ
    evens = 25 swim free to mid pool, flip turn, dive down and squat jump off bottom of pool, sprint to wall from dead start + 25 EZ
    75 EZ

    1 x 50 AFAP backstroke from blocks
    -- rolling start
    -- 29 flat
    175 EZ

    8 x 25 AFAP back shooters w/MF @ 1:00
    -- was hoping to hold high 8s and I did
    150 EZ

    8 x 25 w/parachute @ 1:15
    4 = free w/paddles & fins
    4 = back shooters
    100 EZ

    Total: 2900

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

    Tired from that effort. I may do workout #5 from the HIT forum tomorrow: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame].

    I am in desperate need of a tech suit. I have an ancient LZR Elite and a another pretty used one with two small holes in it. I sent back the FS3 I ordered last week. So I went ahead and pre-ordered the Arena Carbon Pro closed back kneeskin. The problem is is doesn't come out for awhile and I have the Albatross meet that I'd like to swim well at on March 17. (Haven't decided how much to rest yet ...) I may have to order another suit as a back up. Not sure if I should order another LZR Elite or the new Arena X-Glide. I haven't worn Arena suits before, so I'm not sure how they fit. Anyone have experience with them?
    Categories
    Swim Workouts
  7. Wed., Feb. 22

    by , February 22nd, 2012 at 08:02 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular/elbow/ankle rehab
    explosive leg press, 270 x 3 x 12
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, warm up, 85 x 4 x 8
    low row negatives, 50 x 3 x 12
    overhead squats, 55 x 3 x 10
    standing broad jumps, 10*
    knee tuck jumps, 10
    TRX squat jumps, 15
    captains chair leg raises, 30
    power wheel roll outs, 25
    long arm crunches, 50
    TRX moving planks, 20

    * I have no idea what is "good" for a standing broad jump. Rich A told me he was doing 8 feet, which seems pretty far. I think I was doing approx 6 feet today or a couple inches short of that.

    Stretching/Yoga/Foam roller, 30 minutes

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

    Tried to go to yoga after the gym, but got stuck in traffic. Oh well. I haven't been as jazzed about yoga these days anyway. No idea why. Maybe I've been spending too much time doing all those $#*&%+* rehab exercises.

    I'm attaching an ancient picture from 1975 today that I ran across. James chimed right in reminding me that he hadn't been born then. Very primitive blocks and it doesn't look like anyone was wearing goggles. I'm told this was a 100 free LCM race, which seems very un-Fort like.

    Fort Son does have mono. I'm really bummed for him. Doc thinks he's had it since December training trip when he was very sick.

    Updated February 22nd, 2012 at 09:47 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
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  8. Tuesday, Feb. 21

    by , February 21st, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 free w/paddles, no breath @ :35
    5 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

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

    12 x AFAP 50s, done as:

    3 x (4 x broken AFAP 50 w/fins + 50 EZ @ 3:00)
    -- broken :10 at 25
    -- 100 EZ after each round

    Round 1: IM order, no fins on 50 back
    10/10, 13/14, 13/14, 10/high 10-11 flat
    Round 2: IM order, shooters on back
    10/10 high, 8 high/9 high, 13/14, 10 high/12
    Round 3: dolphin kick w/board
    1st 25: 10 high-11 mid, 2nd 25: 11 high-12

    100 EZ

    Total: 3100

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

    The last set kicked my ass, especially following on the heels of yesterday's speed workout. Lactate was really spiking in last round. Saving the kicks for last is killer that way.

    Swim Science article where Mullen postulates that swimmers need to focus on athleticism, not just neural training of swim skills: http://www.swimmingscience.net/2012/...-athletic.html

    Need to sign up for Warrenton meet: https://www.ClubAssistant.com/club/m...1481&smid=3731. Still planning on 4 x 50.

    Really bummed that Fort Son told me he thinks he has mono. He's waiting for results of a blood test. He had really improved his erg scores with some real college coaching. He does not have the type of personality that will deal with mono very well.

    Updated February 21st, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  9. Monday, Feb. 20

    by , February 20th, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :35
    8 x 25 free w/paddles, no breath @ :35
    5 x 50 double torque drill w/paddles @ 1:15
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    -- 4 speed drills, 4 dolphin
    50 EZ

    Then I did a modified version of a speed set from workout #4 in the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (5 x 50 w/fins) @ 1:30
    -- 100 EZ between each round

    1-5: free
    5/7/9 strokes fast, fast 25 (10), fast 25 (10)
    6-10: dolphin kick on back
    8/10/12 kicks fast, fast 25 (9 flat), fast 25 (8 high)
    11-15: breast
    4/5/6 strokes fast, fast 25 (13 high), fast 25 (13 high)
    16-20: dolphin kick on belly
    10/12/14 kicks fast, fast 25 (9 high), fast 25 (9 high)

    8 x 25 w/parachute @ 1:15
    1-4: free w/paddles & chute
    5-8: flutter kick w/board & chute -- these were ridiculously hard
    100 EZ

    Total: 3250


    Stretching & Rehab Exercises, 45 minutes


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

    Couldn't get to yoga today with it being a school holiday, but did get this speed workout in. It's very quiet in the house with Teen Fort in Boston today. Despite the fact that it's sunny and 50 there, highly unusual for Feb., she thinks it's "cold and ugly." She likely just knows that I love Boston, so has decided to take the opposite view. On a happier note, Mr. Fort has completely dropped the notion of an early April vacation. His training partner over dinner agreed with me that it was unworkable and unfair. Heehee.
    Categories
    Uncategorized
  10. Sunday, Feb. 13

    by , February 19th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (25 min)
    explosive leg press, 270 x 4-5 x 15
    seated row negatives, 50 x 3 x 15
    overhead squats w/bar, 45 x 2 x 15, 55 x 1 x 15
    leg extensions, 130 x 4 x 7
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, 85 x 4 x 8
    knee tuck jumps, 10
    altitude drops, 10


    Swim/SCM/Solo:

    1500 meters easy in gym pool


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

    Rushed out of the pool to go to Lil Fort's swim meet and it was cancelled. Power outage. Oh well, probably needed an easy swim anyway. I can tell I am in need of a recovery week. But I'll have to wait another week.
  11. Friday, Feb. 17

    by , February 17th, 2012 at 09:19 PM (The FAF AFAP Digest)
    Swim/SCY/Mostly Solo:

    Warm up/Transition:

    400 various
    Speedo chat break, which we should have done in the hot tub in retrospect
    200 back/kick

    10 x 25 shooters on back w/fins

    5 x 50 free w/paddles @ :50
    4 x 50 torque drill w/paddles @ whatever
    75 EZ

    Speed Sets:

    10 x burst + cruise @ 1:00
    50 EZ

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00
    1 = fly, 23 low
    2 = fly-back, 23 mid
    3 = back-breast, 26 high-27 flat
    4 = breast-free, 25
    5 = fly, 23 mid

    5 x 50 w/stretch cordz @ 2:00
    25 resisted free w/paddles + 25 assisted speed
    125 EZ

    Total: 2650


    ART, 30 minutes:

    Got my scapular area and shoulder worked on again. I think after lots of rehab exercises and some body work, it's starting to feel better.

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

    Felt kinda sluggish in the water today. I think I'm not fully recovered from that deep tissue massage yet. Still, times were solid considering.

    Went to GMU for the VA AAA HS Champsafter ART. Lots of fast swimming. Very peculiar incident. The 2 top boys in the 100 fly were DQ'd for flinching on the start. One DQ was reversed by the head ref. However, it was his son and the other DQ stood. That sounds dicey indeed. Teen Fort is just swimming relays. Happily, her medley relay went faster even after kicking off their fast freestyler who loafed at Regionals. She is swimming tomorrow and then heading up to Boston for a couple days. She was supposed to erg in the Crash Sprints with some teammates, but hasn't been erging due to a cortisone injection in the knee. But she does have unofficial visits with two college coaches.

    I am having a day of exasperation with my I can run anywhere husband. To my consternation, he announced today that he simply must go on vacation the first week of April, to a location with no real pool. Huh. My April meets have been on the calendar forever. Naturally, I had to remind him that I wrecked havoc on my past two long course seasons due to long family vacations. And last April I missed Zones for the Boston marathon and didn't do a SCY taper. How quickly they forget! Round 1: Fortress. The facts are clearly on my side.

    Updated February 17th, 2012 at 09:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  12. Thursday, Feb. 16

    by , February 16th, 2012 at 05:24 PM (The FAF AFAP Digest)
    Drylands, 90 min:

    scapular/RC/elbow/ankle exercises
    flutter kicks on back on bosu, 2 x 100
    captains chair leg raises, 2 x 30, boom
    extreme angle step ups with BB, 30 x 3 x 10
    good mornings, 80 x 4 x 8
    leg abductors, 140 x 4 x 6
    explosive leg press, 270 x 4 x 12
    extreme angle squats with kettle balls and stacked steps (feet are elevated on the steps), 40 x 4 x 12 -- I like this one.
    seated rows negatives, very light, 50 x 2 x 15
    wide grip lat pulldowns, very light, 50 x 3 x 20
    altitude drops, 2 x 10

    Bike, 30 minutes

    Stretching, 30 minutes

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

    Took yesterday off because, predictably, I was done in by the mega sprints + deep tissue. Had a productive day at the gym -- especially by lazy sprinter standards -- as a result. Broke down and did some very lights rows and pulldowns. (Shoulder and back pain is worse than elbow pain.) Tomorrow, I'm swimming with Speedo. But given his new "main sets" I may have to show up an hour early.
  13. Mega Sprinting, Tuesday, Feb 14

    by , February 14th, 2012 at 07:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters @ :35
    6 x 25 no breather free w/paddles @ :35
    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    Did a workout from sprinter John Elbers' (retired MAC Elite swimmer) blog that I "mastersized." Basically a neuro-sprint set + sprint endurance set. Well, for me it's sprint endurance since "distance oriented" sets are not on my sprinter agenda.

    10 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on back
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on belly
    50 EZ

    4 x 25 burst to 15 m + cruise @ 1:00
    -- fast doggy paddle
    100 EZ

    5 x (broken AFAP 100s w/fins + 150 EZ) @ 6:00-7:00
    -- This set could also be characterized as repeat sets of AFAP 25s on short rest.
    -- I focused on a target time for each 25.
    -- I started out with :15 rest at each 25, but that interval was a pain, so switched it to :30 for the other 4 100s. Much easier to keep track of things.

    1 = fly (10, 11, 12, 11 high)
    2 = fly (10, 10, 11, 11)
    -- happy with this. aside from some fatigue, the difference between 10 & 11 is that I took a breath on the 11s
    3 = IM (10, 10, 14, 11)
    4 = flutter kick w/board (all 11 lows)
    5 = shooter on back (all low 9s, had been hoping I could hold this)

    Total: 3350


    Massage, 75 minutes:

    I was pretty tight, especially the scapular and supraspinatus areas. They break down with no weights + sprinting.

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

    I'm really tired after that workout! That's a LOT of sprinting yardage for me. Tried to get in a tough workout today, since I'm busy tomorrow with various things. Might make it to the gym though. I obviously need to do more stretching.

    I'm way ahead of my GTD pace. I suspect I've been swimming more this year. Swimming is much more pleasant with less lifting and upper body fatigue. I'm doing more speed/race pace work as well so far.

    Updated February 14th, 2012 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  14. Il Garbagio, Monday, Feb. 13

    by , February 13th, 2012 at 05:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills @ 1:00-1:05

    30 x 50 DPK shooters w/MF
    1-10: back @ :30
    :30 rest
    11-20: belly @ :30
    :30 rest
    21-30: 360 twirling @ :35
    50 EZ

    15 x 50 DPS free w/paddles & fins @ :50
    -- fins just to float; hate buoys
    50 EZ

    8 x 25 long breast pullouts
    50 EZ

    Total: 2850

    20 minutes rehab exercises

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

    Just swam slow and worked on technique today. I don't actually consider it Il Garbagio, but some might. I needed a recovery workout after yesterday's double, and yoga didn't fit today's schedule. Tomorrow, I will do a sprint workout and I have a massage booked. Not for Valentine's Day; I really try to ignore that silly holiday.
    Categories
    Swim Workouts
  15. Sunday Double, Feb. 13

    by , February 13th, 2012 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/scapular/elbow exercises
    kettle ball reverse scoops, 25 x 2 x 15
    total ab machine, 130 x 3 x 15
    good mornings, 65 1 x 1 8, 75 x 3 x 8
    box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
    explosive leg press, 270 x 4 x 12
    altitude drops, 10
    knee tuck jumps, 2 x 10
    lateral bunny hops, 3 x 15
    standing broad jumps, 2 x 10


    Swim/SCY/Solo:

    I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.

    Warm up:

    650
    8 x 25 shooters w/fins @ :35
    8 x 25 no breather free w/fins @ :35
    50 EZ

    Main LP Sets:

    24 x 50:

    8 x 50 back shooters w/fins best average @ 1:30
    -- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
    -- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
    -- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
    200 EZ

    8 x 50 fly w/fins @ 100 pace @ 1:30
    -- went mid to high 26s, a couple 27 flats
    -- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
    200 EZ

    8 x 50 breast w/fins @ 100 pace
    -- went high 29s-30 flats
    200 EZ

    Total: 2900

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

    I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.

    I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.

    Updated February 13th, 2012 at 03:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Friday, Feb. 10

    by , February 10th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    8 x 25 shooters w/fins @ :40
    6 x 25 over kick free, no breath @ :40ish
    50 EZ

    Speed/LP Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    Then, I did a Rich Abrahams set:

    6 x broken AFAP 100s @ 10:00:

    #1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    Swim 200 very easy after each effort.

    Went:
    1 = IM, :50
    2 = IM, :50
    3 = fly, :45 mid
    4 = breast, :55
    5 = fly, :45 flat
    6 = fly, :44 flat

    Total: 3300


    ART, 30 minutes:

    My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


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

    This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

    Preliminary SCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php.

    Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
    1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
    1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
    1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
    1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
    2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
    1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


    GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

    Updated February 10th, 2012 at 08:11 PM by The Fortress

    Categories
    Swim Workouts , ART
  17. 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.
  18. 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.
  19. 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
  20. 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