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

  1. Monday, April 25

    by , April 25th, 2011 at 02:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    9 x 50 fly drill (chest press/caterpillar/single arm)

    20 x 50 shooters w/fins
    back, belly, right side, left side, twirling

    6 x 30 glide drills
    -- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.

    10 x 25 torque drill

    8 x 25 burst dolphin kick

    100 EZ

    Total: 2380

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

    Commentary:

    Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.

    Got official notice that GMU will be closed from May 23 to August 16.

    Marathon Links:

    What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
    feature=player_embedded

    slow mo marathon finish:
    [nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]

    Updated April 25th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts
  2. Friday, April 23

    by , April 23rd, 2011 at 01:43 PM (The FAF AFAP Digest)
    My training partner was sick on Friday, and I wasn't feeling so hot either. So I just went to bikram yoga. Muscles felt less sore afterward. Unfortunately, I woke up today and felt awful. I've been fighting off a sore throat and congestion for days, but my body finally succumbed to allergies and my asthma is acting up. I went to my kids' regatta this morning, and I am on the couch for the rest of the day. I hope it doesn't escalate further.

    If it does, I don't think I'll go to Canadian Nats. I'm on the fence anyway, as the next 6-7 weeks are going to be crazy busy. (I have 3 out of town trips booked in May and many house
    guests.) I may have been slightly addled when I signed up for this meet; spring is always busy for me and I am often clubbed by allergies. If I don't go, I will swim at Auburn Nats even if I'm in subpar shape because of the timing of my vacation. However, I would need to find a meet between now and Auburn because I don't want to go 4 months without racing. But there are no local masters meets.

    I'll have to mull it over and see how I feel. I could be meet deprived for awhile.

    Updated April 23rd, 2011 at 04:48 PM by The Fortress

    Categories
    Yoga
  3. Another Double, Thursday, April 21

    by , April 21st, 2011 at 11:05 PM (The FAF AFAP Digest)
    PM Drylands:

    TRX rows, 2 x 15
    TRX knee tucks, 2 x 15
    TRX sprinter start, 20
    TRX row-W fly-super fly, 15
    power wheel roll outs, 3 x 15
    knee tuck jumps, 15
    twisting med ball slams, 15
    overhead med ball slams, 15
    snatch windmills, 10 x 2 x 10

    RC exercises, 15 minutes
    Stretching/Foam Roller, 15 minutes


    Evening Swim/SCY @ GMU:

    Warm up:

    400 swim
    200 kick
    200 kick-swim
    200 IM drill

    Main Sets:

    If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

    2 x through:

    4 x 50 dolphin kick w/board @ 1:20
    2 x 25 fast to the 15 from the blocks
    75 EZ

    -- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

    6 x 150 @ 2:10
    -- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

    6 x 75 w/fins @ 1:15
    -- 2 kick + 1 swim
    -- cruised the last one (had a cramp)

    5 x "30s"
    -- Forward start off block + power kick to 15. Hit a couple of these well.

    6 x 50 @ 1:20
    -- cruised 5
    -- went last one fast backstroke shooter w/fins, 23

    100 EZ

    Total: 3360

    Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.

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

    Commentary:

    I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

    Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

    Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

    Interesting blurb about the Boston Marathon Expo:

    http://running.competitor.com/2010/0...thon-expo_9433.

    I didn't see the energy drink there, but did see the new foam roller.

    Updated April 22nd, 2011 at 10:02 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Wed., April 20

    by , April 20th, 2011 at 11:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    16 x 50 @ :55-1:00
    4 of each stroke, drill fly

    9 x 75 back kick w/fins @ 1:15
    1-3 shooter on 3rd length
    4-6 shooter on 2nd length
    7-9 shooter on 3rd length
    25 EZ

    50 EZ

    10 x jumps (200)
    odds = broad jump off pool + squat jump off bottom
    evens = grab start off side

    6 x 50
    25 EZ speed fly or belly shooter w/fins @ 100 pace + 25 EZ (felt dreadful)

    50 EZ

    Did not want to attempt speed work, but forced myself.

    2 x (50 fast w/fins + 100 EZ) @ 3:00
    breast, :31 (not bad)
    free, high 24 (bad turn)

    4 x (25 fast free /fins + 25 EZ)

    100 EZ

    Total: 4100


    Bikram Yoga, 90 minutes

    Didn't feel as dreadful as I usually do after a layoff. Still can't do standing head to knee for very long without a more consistent practice.

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

    Commentary:

    I was lacking all motivation this morning. This seems to be a common occurrence when I get thrown out of my usual routine. David Guthrie suggested I start my 5 week taper. (Yes, he really does that.) Eney Jones suggested I just go robotic for a couple days. My very first masters coach told me to "do it OR ELSE." I opted for a combo of the last two. I actually feel better after the 2 workouts.
    Categories
    Swim Workouts , Yoga
  5. Tuesday, April 19

    by , April 19th, 2011 at 08:38 PM (The FAF AFAP Digest)
    Had a fabulous weekend in Boston! The city was packed with runners and the atmosphere was great. All the first timers, including Mr. Fort, couldn't believe the level of crowd support. There were crowds cheering every inch of the way. It was also a beautiful day for running and spectating (unlike today).

    Mr. Fort was hoping to go a 3:30, but ended up at 3:40. I thought 3:30 was optimistic given that he'd hardy run in 3 weeks. But he was on pace until the Newton Hills. Oddly, he had no hamstring issues -- it was his quads that betrayed him after the long downhills. His training partner completely blew up on mile 18. In fact, I didn't hear very many people that were happy with their times. Still, he was happy to finish, and very happy that he and Lil Fort got to run the 5K on Sunday. He has to now re-evaluate whether he wants to run another marathon to get a BQ for next year (maybe Lehigh in Sept.) or continue to focus on biking as he did most of last year.

    As I predicted, I didn't swim for 3 days. I estimate that I got about 10 miles of walking in though, so that was probably good for the legs. I sat in the whirlpool for a long time on Sunday, but only did about 10 laps in the hotel pool -- too crowded. Unfortunately, I got very little sleep and am now extremely tired. I can't sleep in hotels at all.

    I'm also having some second thoughts about Canadian Nationals. May-June is going to be a very busy time (regattas, soccer, trip to Dartmouth, summer swim starting, mom visiting, graduation), not a good time for a trip. And I just realized today, doh, that the meet is the same weekend as the Stotesbury Regatta in Philly where both my kids will be rowing. http://www.boathouserow.org/rega11/scr11.html. On the the other hand, if I don't go, I likely will not have a masters meet until late August. The other option is to re-join USAS and do either the local VA or MD LC State Champs the end of May or beginning of June. I'll have to mull it over. Maybe after a couple days sleep, I'll be dying to go.

    I received my Speedo silicone low profile nose clips in the mail. They are absolute crap too -- way too big. I need to return those and the TYR clips. My regular Speedo competition nose clip is sold out almost everywhere, but I finally found a site that had them in stock and ordered 8.

    Updated April 19th, 2011 at 09:35 PM by The Fortress

    Categories
    Uncategorized
  6. CZ: No Easy Speed

    by , April 17th, 2011 at 02:40 PM (The FAF AFAP Digest)
    Saturday:

    50 free split, 25.9:

    Was a bit sluggish in warm up, as I had been all week. Felt like I was spinning my wheels a bit on this race. At first I was disappointed with my time. However, upon reflection, it's not too bad for several reasons. First, the starter held us forever and I got off the blocks extremely slowly for me. I think this likely cost me a couple tenths. Second, I swam a 25.7 last year in a kneeskin with a good start and I felt more rested then. I also swam a 26.2 in Richmond in a B70 on short rest. Since I have worked so little on free lately, don't think I can expect much more. I really need to do some fast 50 frees before Canadian Nats.

    50 back split on relay, 28.2

    I was held a REALLY long time on the start and got off slowly. Coach said I was perilously close to the 15 meter mark. Both breakouts were not super smooth and my legs felt tired. Jim video'd the race and my turnover slowed down the last 7-8 yards. At first when I touched, I thought my time was 28.8, and was not very happy. Later I saw it was 28.2, and that's pretty good on short rest with the technical issues. I was tired after this race (as I had been all week) and considered scratching the 100 back. I felt like I had no easy speed and therefore knew it would be exceedingly painful. But I decided that would be silly.

    100 back, 1:03.5

    Decided to use the same strategy I used at the Albatross meet, but I was tired from the start. My splits were pretty even: 30.7 and 32.7. But
    my legs were toast and the quads were screaming afterward. The last time I swam the 100 back, in a Jaked at Nats, I went 1:01.9 fully tapered and as the only event I swam that day. So this is probably about right on short rest and as the third event of the day.

    Two other thoughts. First, I realize the I have never swum the 100 back in yards untapered. No wonder -- it's painful when the legs aren't rested. Second, not sure I agree with
    Quick and Speedo about not dying as much on a 100 back. When you spend so much time underwater, I think the oxygen debt and energy cost is greater.

    100 fly on 400 medley relay, 1:04

    Before the relay, I had some concerns about
    making it through this race with shot legs. I was not able to kick as far as usual and had one of my worst pianos ever in the last 10 yards. Honestly, I thought I had gone a 1:08. So I was surprised to see a 1:04. My recollection is that I've swum a 1:04 every year I've done this relay
    at the end of the day.

    50 free lead off on 200 free relay:

    Had only 3-4 minutes rest after the 100 fly. didn't even bother to think about kicking. Got off the blocks faster on this one, but had
    nothing. 26.9. Same time I went last year on this relay with the same lack of rest.

    --------------------------------------------------

    Commentary:

    Whew, survived. . I missed my B70 yesterday -- I think that suit helped when the going gets tough and the legs are dead! I felt less rested for this meet than I did the Warrenton meet. Not sure why. It could be that I trained harder the week before I took a few easy days? Every event felt harder. It is interesting though that my last two relay times were the same as prior years with B70s. If anything, I tend to think that my training is even less suited now to swimming 5 events in a day.

    After the meet, I hurried home to go to the airport with the fam. Because of the weather, we were delayed 3.5 hours and didn't get to our hotel until midnight. I only had about 3 hours sleep. Felt bad for Lil Fort, but she was still game to get up very early for her 5K with Mr. Fort. And she ran great. She chopped off major time, ending in around 26:40 and descended every mile. And she had a huge smile on her face whenever I saw her on the course! Mr. Fort said his hamstring didn't bother him, so that was good. We are back from lunch and expo shopping. Dinner with friends later.

    Hope everyone swam well today! I saw Speedo put in a very nice 200 free after all that pressure.

    Updated April 17th, 2011 at 03:54 PM by The Fortress

    Categories
    Uncategorized
  7. Friday, April 15

    by , April 15th, 2011 at 02:33 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    1000 easy
    5-6 bursts + cruise
    2 fast free flip turns (hadn't done one since NE Champs)
    100 EZ

    My silicone nose clip fell off today whilst bursting, so I am worried that it is too loose for me.


    ART, 30 minutes:

    I initially had my ART appt set for yesterday. But, in an act of sure love, I surrendered the appointment to Mr. Fort so that he could get his hamstring worked on. This act of love was rewarded when I got a call late in the afternoon that there was a cancellation for today at 11:30. My upper and mid back were somewhat tight as usual without bikram.

    A few interesting conversation notes:

    1. A big pasta dinner the night before is not the way to go for serious endurance sports. You're more likely to bonk. Same concept was in Bicycling Magazine recently: http://www.bicycling.com/training-nu...-lies?page=0,0.

    2. Elite runners are now experimenting with not icing their injuries -- sort of their own version of prolotherapy. The downside of this is that inflammation can cause a lot of tightening, so my ART doc does not advice it.

    3. Go ahead and skip stretching -- he thinks he'll have more business.

    4. Allergy meds -- he says his elite runners are taking their Claritin D at night. D at night?!


    Commentary:

    After another night of "free running sleep," I woke up refreshed and with my usual energy. Mr. Fort, in a returning act of kindness, got up early with Lil Fort to get her off to Girls on the Run while I snoozed. As the article yesterday noted, the "free running sleep" concept -- go to sleep when tired and wake up without an alarm -- does result initially in some excess sleeping. I fell asleep at the outrageously early hour of 11:30 pm and didn't awaken until 8:30 am, with a brief jolt at 6:30 when the high schoolers were noisily readying for school.

    I am now off to make spaghetti & meatballs for the crew dinner and then grill steaks for Jimslie. Unfortunately, I'm going to miss a soccer game and Fort Son and Mini Fort's regatta. Fort Son and the other 3 lightweights were put in their own 4 after complaints. But since they're the team's best rowers, the coach put them in the heavyweight 4. Yeah, that makes a lot of sense. There's still a bias against lightweights (not as prestigious) in the HS rowing community. I'm glad he won't have to put up with this BS at Dartmouth, which has a great lightweight team this year.


    It is refreshing to feel completely calm before the meet after my last meet. Ready for lactate Saturday:

    50 free
    200 mixed medley (back)
    50 breast
    100 back
    400 medley relay (fly)
    200 free relay

    Must fill out the split request form: http://www.usms.org/admin/lmschb/gto...it_request.pdf

    Updated April 15th, 2011 at 03:53 PM by The Fortress

    Categories
    Swim Workouts
  8. Thursday, April 14

    by , April 14th, 2011 at 06:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    800 various

    6 x 50 shooters

    50 EZ

    2 x 50 w/burst

    1 x fast 25 back kick + 25 EZ

    2 x 50 w/burst

    100 EZ

    Total: 1350

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

    Commentary:

    I wish I felt jittery like Speedo (though I never do on a few days rest). I woke up this am after some "free running sleep" (see below) and still felt like death. No idea why; I'm not sick. I did feel better this afternoon after swimming. Or maybe it was the shopping spree. :-)

    Article on sleep from Q:

    http://www.supermemo.com/articles/sleep.htm#Free

    There are some interesting myth busters in there. And apparently there is no such thing as early birds and night owls.

    Is meat good for you?

    http://www.bodyweightculture.com/for...nnon-weighs-in
    Categories
    Swim Workouts
  9. Wed., April 13

    by , April 13th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCM @ Gym:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    8 X 50
    15 burst + cruise

    100 EZ

    Total: 1750 meters

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

    Didn't think I would get in a swim today. I left late this am for a swim/errands/appt. However, when I arrived at the pool, I realized I had forgotten my suit. I was bailed out by Mini Fort who was home this afternoon because the crew trainer told her to rest her shin splints. (She got them from rowing in the bow seat.) So she watched Lil Fort and her friend while I got in a quick swim at the gym.

    Unfortunately, I felt pretty dreadful. Just tired and lethargic. Last time I took a recovery week (before the Warrenton meet), I felt energized. Hoping that feeling will materialize in the next couple days. I also took the opportunity to try out my new nose clips. Since my fav (speedo competition clip) is no longer available on swimoutlet.com, I purchased the speedo silicone clip and the TYR clip. The silicone clip was fine. The TYR clip was a disaster -- way too big. This clip must be made for aged noodlers with extra big honkers. I just ordered this one to try next because I like the low profile feature: http://www.swimoutlet.com/product_p/22104.htm.

    Heat sheets for Zones are up: http://www.patriotmasters.org/coloni...ults/index.htm. I have no lane assignments to complain about.

    Top 10 Foods for Athletes:

    http://www.active.com/women/Articles...m?cmp=17-1-471
    (can't say I'm overly fond of a few of these ...)

    Updated April 13th, 2011 at 06:44 PM by The Fortress

    Categories
    Swim Workouts
  10. Tuesday, April 12

    by , April 12th, 2011 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    5 x 100 backstroke kick, no fins @ 2:15
    25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
    -- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

    50 EZ

    5 x 50 w/fins @ whatevah
    15 burst dolphin kick+ cruise

    100 EZ

    2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
    100 EZ after each

    50 EZ

    Total: 1950

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

    Commentary:

    Got a massage after swimming today. Hope that will help me feel better in a couple days.

    I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

    As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

    Psych sheets: http://www.patriotmasters.org/coloni...ults/index.htm

    Timeline: http://www.patriotmasters.org/2011.C...d.Timeline.pdf

    It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

    Updated April 12th, 2011 at 07:35 PM by The Fortress

    Categories
    Swim Workouts
  11. Monday, April 11

    by , April 11th, 2011 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    20 x 25
    odds = dolphin shooter on belly w/fins
    evens = EZ

    10 x 50 @ 1:15
    odds = 25 easy speed fly +25 EZ
    evens = breast

    50 EZ

    6 x 50 dolphin kick burst + cruise
    odds = belly
    evens = back

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    3 x 50 dolphin kick burst + cruise

    100 EZ

    Total: 2600

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

    Commentary:

    I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

    I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

    Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
    Categories
    Swim Workouts
  12. Sunday, April 10

    by , April 10th, 2011 at 03:27 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes of RC exercises

    30 minutes stretching:
    -- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching

    @ SCM Pool:

    30 minutes slow swim
    10 x 25 shooters
    100 EZ

    20 minutes in hottub

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

    Commentary:

    Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.

    I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.

    And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!

    Updated April 11th, 2011 at 11:15 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Blocks! Friday, April 8

    by , April 8th, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  14. Thursday, April 7

    by , April 7th, 2011 at 10:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.


    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300

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

    Commentary:

    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 7th, 2011 at 11:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Wed., April 6

    by , April 6th, 2011 at 05:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (4 x 100) @ 15 RI
    reverse IM: free, breast drill, back drill, fly drill

    50 EZ

    Total: 1950


    Bikram Yoga, 90 minutes:

    Heat still hard. Had to and missed one set of triangle pose.


    Commentary:

    Followed the arrow on Q's flow chart, and did both a recovery swim and yoga today. The swim was all in zone 1; the yoga was zone 2 and sometimes 3. I feel much better now than last night when I sat on the couch but did not eat potato chips. (I was horrified recently to see how many calories were in a bag of kettle chips.) I am planning on doing drylands tomorrow and then going to my team practice at night. That will be my last dryland session before Zones, and I am due for a recovery week anyway. So good timing.

    The crew council president is meeting with parents of the lightweight rowers tonight before they meet next week and issue findings. I am sending Mr. Fort, who was an elite lightweight rower at Cornell to fight the good fight. I am slightly worried about my son's blood pressure at the moment. On the other hand, Mini Fort seems to be adjusting well to crew and enjoying it. She's a lightweight too and I hope she doesn't have this problem in the future.

    Haven't done my flog in April yet. Need to catch up.

    Going off booze to avoid injury:

    http://www.dailytelegraph.com.au/spo...-1226033428699

    The importance of snacking:

    http://www.athleticfoodie.com/2011/0...cking/#dispdet
    (Please note Geek that GWG puts flax seeds in his smoothie.)

    Updated April 6th, 2011 at 07:24 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  16. Tuesday, April 5

    by , April 5th, 2011 at 04:11 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ OakMarr:

    Warm up:

    500 various
    200 fly drills
    10 x 25 back shooters
    100 scull

    Main Sets:

    12 x 75 backstroke kick @ 1:30
    4x through:
    3rd 25 fast
    2nd 25 fast
    1st 25 fast
    -- "Fast" for me was about 100 pace
    -- This is a great set but was more troublesome than usual for me: got a cramp, kept losing my nose clip and generally did not have enough rest to stay under. I did 8 w/o fins and then 4 w/fins to get more rest.

    100 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 3:00
    -- 2 free (11 lows), 2 belly shooters (high 10, 11), 1 breast (14), 1 back shooter (11 low)

    100 EZ

    4 x 25 bursts

    50 EZ

    -- Pete left and, to my surprise, Lil Fort's coach from last year hopped in my lane. (He's coaching an age group session in the afternoon at Oak Marr now.) This caused a delay of workout b/c he's a fly-back-SDK-er and we had to chat. He also asked about my parachute. I gave him the masters pitch, but he is obsessed with triathlon at the moment.

    20 x 25
    odds = power shooter w/parachute & fins
    (5 belly, 5 back)
    evens = EZ kick on back for air

    100 EZ

    Total: 3350/1900 kick

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

    Commentary:

    Glad I could get this workout in with Speedo before he starts really slacking off next week. I think he is slightly addled about 12 x 75 kick, no fins @ 1:30 being a "taper" set though. Edit: whoops, he isn't tapering yet.

    I'm working on my entry for Canadian Nationals. In light of the order of events and that fact that I'm not staying to swim on Monday, I'm entering: 200 IM (50 fly split), 100 fly, 50 fly, 100 breast, 100 free (50 split), 100 back & 100 IM. Pretty good OOE for me with the magic of split requests, except for the 100 IM being last. Canada does not actually have split request forms to pre-submit. The officials fill out an event card before the race and treat it as a separate event. I've never swum the 100 breast in SCM before; I'm going to add 12+ seconds to my B70 yard time.

    I'm planning on a few days of recovery starting on Monday so I won't swim like a dead fish the following Saturday at Zones. I'm entered in: 100 free (50 split), 200 mixed medley relay (back leg & split), 50 breast, 100 back, women's 400 medley relay (fly leg), and women's 200 free relay. Think I may scratch the 50 breast as this is already an obscene number of events for me. But that's fine with the two relays at the end. This will be my last day of swimming in the 45-49 age group.

    Jimslie finally entered Zones and will be arriving next Friday. He also announced recently that he wasn't sure if 3 week tapers really helped. His idea of a taper is "not to abuse yourself the week before." Not sure about mid-D types, but this does not work for sprinters. Or at least the way I train.

    Am going to use the foam roller later. Think I will lay off the legs tomorrow. I'm more tired after that then I was from yesterday's 2 workouts.

    Updated April 5th, 2011 at 09:37 PM by The Fortress

    Categories
    Uncategorized
  17. Monday, April 4

    by , April 4th, 2011 at 04:38 PM (The FAF AFAP Digest)
    More Drylands:

    Since it is absolutely gorgeous today, I decided to play around with my TRX. It's hanging from the garage rafters, and I opened the garage doors and blasted my iphone. (I'm not sure this is on Q's flow chart ... perhaps implicitly.)

    hamstring curl, 2 x 10
    alternating single leg pistol squat jump, 2 x 10
    body saw/pike ups, 2 x 10
    row, 2 x 15
    high row + W delt fly + superfly combo, 10
    knee tucks, 10
    tricep extension, 15
    back extension, 15
    sprinter start hop, 2 x 10 each leg
    core lay out, 15
    power wheel roll outs, 2 x 15

    I seem to have misplaced my TRX starter manual, so had to do some googling. Really liked the exercises in this link: http://www.trxtraining.com/connect/b...trx-exercises/. I did 1, 2, 3, 8 and 12. Tried 12, but I must be doing something wrong ... Sprinter start hop is at: http://www.racerxvt.com/article/trx-...eat-drew-brees. If anyone else has any others to suggest, please do!


    Bikram Yoga, 90 minutes

    Heat is still getting me, but I feel great after.

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

    Commentary:

    Beautiful spring day here!

    Every one in the household is happy. Well, except FortSon who is still stroking the heavyweight boat instead of a lightweight boat. Hasn't punched anyone yet, but the 4 senior lightweight rowers being forced to row with 3 heavyweights (and anther lightweight) in an 8 may all quit the team since it appears this situation may not change. I may punch out the coach next time I see him. The other parents and I really can't complain any more than we have to the crew board. I feel really bad for Fort Son since their lightweight 4 would likely do well at Nationals and their heavyweight 8 is mediocre with 5 lightweight rowers on it. No idea why a coach would boat rowers this way ... Crew council meets April 12.

    Talked to my chiro about further PRP last week. He agrees that I should put if off until after CN. If I didn't have a meet in April, maybe. But the recovery is difficult enough that I'm going to postpone it.

    Updated April 4th, 2011 at 09:05 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  18. Sunday, April 3

    by , April 3rd, 2011 at 05:40 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    V ups with broomstick, 2 x 15
    hanging straight leg raise, 15
    back extensions w/DB, 20
    lower back machine, 130 x 2 x 10
    extreme angle step ups w/20 lb DBs, 10
    extreme angle isometric squat w/10 lb DB, 5:00
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    depth drops, 10
    knee tuck jumps, 10
    handstand isometric, 1:00
    handstands, 10
    twisting med ball slams. 15
    overhead med ball slams, 15

    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 50 @ 1:00-1:10
    1-4 = fly drill
    5-8 = back drill (false lift)
    9-12 = breast drill
    13-16 = free with paddles
    17-20 = shooters (15 under on left side & 15 under on right side)

    50 EZ

    10 x 25 twirling shooters w/fins

    50 EZ

    10 x 25 torque drill
    4 with paddles, 6 without
    -- great speed drill

    100 EZ

    Total: 2550 meters

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

    Commentary:

    Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

    Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

    Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.
  19. Friday, April 1

    by , April 1st, 2011 at 06:00 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    hyperextensions on yoga ball, 15 (too easy)
    explosive hypers on yoga ball, 10 (hard)
    [nomedia="http://www.youtube.com/watch?v=Xt-XG_r4L_s"]YouTube - Explosive Hypers[/nomedia]

    reverse scoop, 25 x 2 x 15
    hip lifts on bench, 2 x 15
    deadlift, 95 x 1 x 10, 115 x 1 x 8, 135 x 1 x 6
    hip hinges, 35 x 2 x 10 each leg
    seated narrow grip row, 110 x 3 x 5
    cable twist w/yoga ball, 45 x 1 x 15 each side
    push ups, 2 x 15
    reverse overhead throw w/med ball (in racquetball court), 2 x 15
    http://www.acefitness.org/exerciseli...ine-ball-throw
    extreme angle isometric squat, 6:00
    standing broad jumps, 10


    Stretching, 30 minutes

    stretching, yoga, foam roller

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

    Commentary:

    Spent so long at the gym, I didn't have time for a slow swim. I may try to get one in tomorrow, but I'm pretty booked. Got another magnesium injection today. I think these are starting to help reduce my incidence of cramps. You are supposed to sleep like a log after getting these, but I never notice that effect.

    I really did get up early today with Lil Fort to get her off to GOTR; I just didn't work out early. I am secretly thrilled that Lil Fort recently announced she wants to try cross country. She even asked me to sign her up for another 5K so she can "practice" before she runs the 5K in Boston. She also announced that she never wants to swim 5-6 x a week, but I'm OK with that. She's only 10; I just try to keep her healthy and happy.

    On hydration:

    http://triathlon.competitor.com/2011...ydration_25073

    Updated April 1st, 2011 at 06:54 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  20. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.

    Drylands:

    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300

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

    Commentary:

    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
    Categories
    Uncategorized